Stretch before workout ~ Health & Fitness

Which is better: stretching muscles or strengthening muscles?

There are many situations in which you need to strengthen your muscles rather than stretching them. You need to decide which method is best for you at what point is the most beneficial. Read on to learn more about stretching and strengthening your muscles!

stretch before workout

Muscle stretching and muscle strengthening exercises are widely used for the rehabilitation of many diseases. But how do you know when you need to stretch or strengthen your muscles? Which method provides greater benefits? Should I stretch, or is it better to start lifting weights?

Muscle Stretching

Stretching is a technique widely used in theory to help reduce muscle soreness and increase joint flexibility. However, it has been found that stretching therapy for up to 7 months in a row or short-term stretching alone cannot achieve this effect.

It is known that the increased flexibility is not due to the fact that the muscles actually stretch, but due to the increased resistance to stretching. However, static or dynamic stretching is great for some people. If you fall into this category, you should consider the following:

When to do muscle stretching

When you feel tension or pressure in the joint
When you spend a long time in one position (for example, if you are standing or sitting on a chair)

When to avoid stretching muscles

Stretching can be beneficial if you spend a long time in one position. However, there is no evidence to indicate that it is an effective treatment to lower the incidence of injury.

Before exercise

Stretching statically before physical activity relieves muscle tension. However, it may be incredible, but this type of stretching can degrade performance and easily injure you. Therefore, it is best to stretch your muscles after exercising.

The only way to prevent injury

Stretching the only way has not been proven to be an effective way to lower the incidence of musculoskeletal injuries. However, stretching muscles in combination with individual exercise programs may help in some cases.

The only way to treat muscle contractions

As in the previous perspective, stretching with the only activity has not been proven to be an effective treatment for people with muscle cramps or mobility problems.

For people with nervous system problems, evidence suggests that stretching muscles does not reduce pain or improve the quality of life in a short period of time. In addition, studies in which stretching therapy was performed for up to 7 consecutive months showed this result.

Muscle Strengthening

Strengthening your muscles is not the same thing as going to the gym. If you feel the back pain while bending over when lifting heavy weights, something is wrong. Strengthening your muscles is a process that improves your health.

The human body is designed to move, run, and lift something, but we live in a society where we sit and live. For example, humans no longer hunt for food. Therefore, moving your body is not part of our daily routine, so you need to add a schedule to consciously move your body through the gym, a workout routine at home, a small exercise you do all day, or a workout that works best for your schedule.

Strengthen your muscles, when you need to strengthen your muscles

In other words, you should strengthen your muscles for the same reason you stretch.

When you feel tension or pressure in the joint

When you spend a long time in one position (for example, if you are standing or sitting on a chair)

However, you should also strengthen your muscles for other reasons:

Stretching to treat symptoms, but the symptoms don't improve (or better, then worse)

Tired after climbing stairs

Pregnancy or postpartum period

You are recovering from an injury

For older people

Regardless of the reason, consult a personal trainer or health professional with knowledge in the field, especially if :

Beginner

minor

If you are pregnant or suspected of being pregnant

The elderly

When to avoid strengthening your muscles

Muscle trauma exercises should be avoided after trauma or injury. It is also better to stop exercising even if you have symptoms from physically overtraining.

After acute trauma, you should not exercise with the fractured limbs until the bone heals. For example, after a car accident, you have to wait until your doctor and physical therapist give permission to exercise.

You should also avoid strengthening your muscles if you have symptoms from excessive training. These symptoms are as follows.

Poor athletic performance at work or in everyday life

Excessive fatigue

Sudden mood swings

Concentration problem

Insomnia or poor sleep

Loss of appetite

Myalgia that doesn't improve

Sudden menstrual cycle changes

Which is better: stretching muscles or strengthening muscles?

There are many situations in which muscles need to be strengthened rather than stretched. You have to make decisions based on what is most beneficial at a particular point in time.

If you're worried about where to start, take a look at this study, which shows that whatever method you choose is better than sitting and living. So let's just start!

Lastly, rather than deciding which workouts to do, which gyms to register for, or what workouts to buy, don't forget that the following are the most important.

Exercise properly before stretching or stretching.

Eat a good meal.

Get enough rest.

Practice good sleep hygiene.

Drink plenty of water.

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