Stretching Exercises for Pre and Post Training

When it comes to exercise, most of us see the value of lifting weights, running, cycling, swimming, cross training and playing team sports. But what about that red-headed stepchild—stretching? If you are like me, it is low on your list of priorities and something you would prefer to skip altogether.

But, is that wise? Fit by Michele visited with Kyron Moses, a deep tissue massage specialist and massage therapy instructor by trade and a pro-level natural bodybuilder by hobby, to get his take on stretching. In the guest blog below, Kyron addresses some of the basics of stretching, also known as flexibility training.

After reading his tips, it is clear to me: Michele needs to get back on the mat. So, without further ado, let us go back to square one and learn why stretching can help you get the most from your exercise efforts.

Should I Stretch Before and After a Workout?

The short, sweet answer: yes. The longer answer: yes, as it helps you to recover from training, prevent injuries and improve performance.

Though the concept is simple, it is often underutilized. Many of us who incorporate fitness into our weekly routine view stretching as an afterthought to the meat of our workout. At best, we are willing to spend a few moments doing convenient, familiar stretches.

This article is not a “how to advance your routine” for those willing to do more. Rather, it strives to stress the very value of stretching by discussing its benefits, defining the three basic types of stretches and explaining which should be used when and why.

Flexibility training programs should be based on the type of workout one is doing. A routine for a runner might look very different than one for a weight lifter. Image by Irina L from Pixabay.

Workout Type Dictates Stretching Routine

Before we can talk about benefits of stretching, we need to come to terms on what a “workout” means. A workout can be defined as physical activity or exercise that varies in intensity and duration. Three categories of workouts have been defined: dynamic, specific and unknown.

Dynamic workouts include a variety of movements that the exerciser knows in advance of the workout. Examples of dynamic workouts are boot camps, dance and gymnastics routines, martial arts forms, and cross training.
Specific workouts include precise movements repeated for a specified number of reps or duration. The movements are known prior to execution and usually involve a single region or area of the body for the duration of the workout. Examples of specific workouts are weight training, running, track and field, and use of machines like the elliptical, treadmill and rower.
Unknown workouts include a variety of movements that are executed based on ever-changing environmental feedback. There is a specific goal for unknown workouts, but details of the execution needed to reach the goal can change by the second. Examples include wrestling, mixed martial arts, boxing, and team sports.

Stretching—both before and after each of these workouts—will be different because we are trying to promote a different state of the body with stretching. In other words, the stretching routine for a boot camp routine looks different than one for a chest and bicep workout because the state we are aiming to induce is different.

Getting Blood Flow THROUGH the Muscle

Though stretching routine will vary by workout type, there is commonality among all: flexibility training pre- and post-workout helps to increase blood flow through the muscles. Notice that I said through muscles and not to muscles.

At the pre-workout stage, muscles are inactive and have extraordinarily little blood circulation. The human body allocates circulation to the regions of the body based on priority and activity. Believe it or not, we do not have enough blood to supply muscles, skin, and digestive systems at capacity at once. Priority is given to the brain, heart, lungs, and kidneys. The muscular, digestive, and integumentary systems split the balance.

To begin our workout, we want to promote blood flow through the muscles in a gradual way.

At the post-workout stage, muscles are active and engorged in blood. We want to promote a restful state in a gradual way here as well.

Stretching before and after exercise, if done properly, can prime muscles for peak active performance and promote rest and a return to an inactive state.

Stretching Types

There are three types of stretching: isometric, isokinetic, and isotonic.

Isometric stretches, often called static stretches, are those that come to mind most often when people think about stretching. Relative to other types of stretches, isometric stretches have no movement per se. An example is a toe touch, where one bends at the waist to touch the toes and holds the position for a period once the stretch is felt in the targeted muscle (hamstrings).
Isokinetic stretches are often referred to as dynamic stretches. A muscle is moved through its full resistance-free range of flexibility, with little to no load placed on it. The stretch is usually repeated multiple times as the range increases. An example is circling the arms, where increasingly larger circles can be performed with each repetition.
Isotonic stretches are like isokinetic stretches, but with two key differences: there is less speed of motion and resistance, or load, is placed on the muscle. Many bodywork and physical therapy modalities use isotonic stretching. Partner resistance, bodyweight and weightlifting exercises are forms of isotonic stretches as well, provided movements take the muscle through its full range of flexibility, both shortening and elongating, with resistance.

For simplification and brevity, I will focus on isometric and isokinetic stretching. I believe both should be performed, in a specific order and for a specific purpose.

Which balloon would be easier to inflate? The orange balloon, which has been tugged to stretch the latex, or the blue one, which has not been manipulated? This same concept of isokinetic stretch can be applied to your muscles. Image by Thane Keller from Pixabay.

Balloon-Muscle Analogy

To help you understand the concepts for isokinetic and isometric stretches, let’s consider the analogy of blowing up a balloon.

If you are experienced with the task, you usually tug and pull at the balloon while it is still empty before you blow it up. You do this for two reasons: you want to overcome the resistance of the balloon when you expel air from your lungs, and, you do not want the balloon to break from this pressure. The tugging and pulling of the balloon is like an isokinetic stretch—increasing the range of a muscle in a stretch.

Let’s take this imagery further and consider two empty balloons. One has never been inflated and the other was inflated and deflated. One appears larger, right? Which one would benefit from tugging and which one would be easier to inflate?

The act of blowing air into the balloon and maintaining the inflation is like an isometric stretch—holding a muscle.

Now, imagine inflating a balloon and tying it off. Squeeze the balloon. Either it pops or deforms, right? What if the knot is loosened as you squeeze? There would be a slow, gradual loss of air inside the balloon, right?

These same concepts apply to our bodies, where myofascial tissue is the balloon and blood is the air. When you gently pull and tug the muscle before you infuse it with blood, you are performing an isokinetic stretch. The inflated balloon is the active muscle and the prolonged squeeze is the isometric stretch.

The more consistently you stretch, the bigger your balloon (aka muscle) will be and the more easily it will inflate without the risk of popping (aka injury). And while stretching won’t make muscles bigger—just like tugging the balloon before it is inflated does not make the blown up balloon any bigger—it will make myofascial tissue more accommodating to increases in pressure and length, lowering the risk of tearing. As well, stretching makes it easier to pump blood into a muscle prior to full blown exercise.

My Recommendations

We are all familiar with the mantras “warm up” and “cool down.” Think of stretching as the way to promote these states before and after exercise.

Pre-workout isokinetic stretching gradually encourages activity in the muscle. Post-workout isometric stretching gradually encourages rest in the muscle.

I prefer to perform isokinetic stretches—like circling of the arms—before my workout and isometric stretches—like hamstring static stretches—after my training. I believe activity-promoting stretches and rest-promoting stretches to be equally important for safe exercise.

Keep in mind, these are ideas and practices I have found useful for my own training and practice, not recommendations. Please consult a professional before beginning or altering an exercise regimen.

Stretching programs should also consider muscle imbalances along with workout type. Consult with an expert to get tips on making your program suited to your needs. Image by StockSnap from Pixabay.

Additional Thoughts from Michele

Almost everyone today is plagued by poor flexibility and muscle imbalances, largely due to sedentary lifestyles, advancements in technology and repetitive movements. In this situation, some muscles are overactive and others underactive. This can lead to the development of altered movement patterns, where the body seeks the path of least resistance during functional movement. Stretching can help to improve flexibility and correct muscle imbalances.

Thus, it is important to keep not just your workout type in mind, but also potential flexibility and muscle imbalance issues when structuring a pre- and post-workout stretching routine. There is no point in performing a stretching routine that will compound existing issues.

Seek advice of a personal trainer who is familiar with flexibility and muscle imbalance issues and specializes in your area of training. Or consult with a physical therapist who can suggest corrective flexibility exercises for your situation.

Advice tailored to you is worth its weight in gold. Incorporate it into your plan and you can improve performance today and remain active well into advanced years.

About Kyron

Kyron Moses

Kyron is a partner in Body Ache Escape, a leading therapeutic massage provider in Pickerington, Ohio. He also teaches massage therapy classes at Columbus State University.

A competitive bodybuilder, Kyron has stepped on stage with the best, winning classes in shows sponsored by the National Physique Committee and earning pro cards in several natural federations. In 2015, he won the pro bodybuilding division of the National Gym Association Universe. He has an affinity for obstacle courses as well, training at Movement Lab Ohio to prepare for trials for the popular American Ninja Warrior series. Kyron also enjoys Comic-Con and bakes delectable cheesecakes.