Is STRETCHING beneficial as a part of any exercise regimen?

Question

I am confused as to when to STRETCH? Before i start my treadmill or after I am done with it?

Answer 1

Both.  Stretching before protects your muscles from injury while exercising, and stretching afterward helps prevent stiffness and promotes muscle development.  What I hear is that you build 11% more muscle if you stretch after working out.

The reason you have to stretch to prevent stiffness after working out is that your muscles contract powerfully when you exercise, and do not easily relax and loosen.  Stretching, however, eases your muscles back into their natural state of semi-relaxation.

Answer 2

You really need to stretch before AND after a workout.  Allow yourself 5-10 minutes for a good warmup and cooldown.  Keep things light, you don't want to over do a stretch.  Afterall, it's only a stretch.  Try something like the following:

Jog in place (knees high) - 30 seconds

Jog in place (knees wide, like you're on a horse) - 30 seconds

Jog in place (knees down, heels up to your butt) - 30 seconds

Jumping jacks - 30 seconds

Run lunges - 30 seconds

Wide feet, bend forward hamstring stretch - hold for about 10 seconds

Quad stretch - hold 10 seconds each leg

Ballistic stretch - 20 seconds (jump around like a boxer before a match, it loosens the muscles in the arms, legs and back)

Then you should be ready for a workout.  Following your workout, do the same stretch but go easy, allow yourself to catch your breath as you cooldown but don't just stop altogether.

Best of luck!

Answer 3

Stretch before and after you have exercised. Rushing into any physical activity can result in pulled muscles or sprained joints. Try and stretch your arms and legs, holding each stretch for about 15 seconds. Stretching after exercise helps to warm down your muscles. Meaning they wont stiffen up or become injured. Stretching is very important, if you dont stretch you run the risk of doing yourself injury.