Trainer Tuesdays: Studies vary, so in your opinion and experience as a personal trainer, when is the best time to STRETCH?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

Studies vary, so in your opinion and experience as a personal trainer, when is the best time to STRETCH?

Justin Traft: So everyone ask when is the right time to stretch? There are so many different opinions

Fitness Together Brecksville Personal Trainer Lisa Clark Stretches Bronson Rotaru

out there from Medical doctors to trainers on when is the right time. In my opinion I always have clients do a mild quick warm up just to get the body ready for exercise. Then, when we are done doing the workout for the day I usually ask if  the client would like to stretch out. Stretching can help improve flexibility, and range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. When you work out, lactic acid builds up in your muscles. This often leads to muscle soreness and fatigue. Stretching after a workout helps to reduce muscle fatigue. When you stretch after a workout, your muscles are warm and you benefit from increased blood circulation.Stretching will help your muscles to recover faster from a tough workout. So always think twice before ending your workouts without some sort of stretching.

Bronson Rotaru: It is best to stretch your muscles after your workout when you are training with weights. I have always been told you don't want to stretch during sets. I personally stretch after I run too as opposed to before a run.

Jessie Regula: In my opinion, the best time to stretch is after a workout. I like stretching after I workout, because my muscles are already warmed up, which allows me to go into a deeper stretch. Also, I think it's a great way to help cool down and increase flexibility! There's not enough evidence to prove it, but I swear that I am not as sore the next day when I stretch afterwards! Whether you prefer stretching before or after a workout, make sure you are stretching! It is just as important to work on training your flexibility!

Adam Teplitz: There's no arguing that stretching can be extremely beneficial for you. However, there

Fitness Together Brecksville Personal Trainer Sean Sullivan Leading a Stretching Workshop

continues to be debate on when the best time to stretch is. The general consensus is that stretching is best saved for after your workout and I agree. Stretching before exercise has never been proven to prevent muscle injury, curb muscle soreness, or improve your performance. There are two main types of stretches: static and dynamic. Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is a static stretch. A dynamic stretch moves a muscle group fluidly through an entire range of motion. Static stretching before exercise can actually weaken your performance. The most likely reason is that it tires out the muscles. It's best to warm up by doing dynamic stretches that are similar to your workout. A good warm up before a run would consist of a brisk walk, walking lunges, leg swings, high knees and butt kickers. Post workout is the perfect time to incorporate the static stretches. You're more flexible after exercise due to the increased circulation to the muscles and joints. You should only stretch a muscle when it's warm. Post workout is when you'll get the most benefit from static stretches.

Monika Cotter: Everyone has a different opinion about everything these days so you have to find what works best for your body and lifestyle. For me, the best time to stretch is after my workout or at night when I’m watching t.v. Every workout that I do (besides yoga) I like to finish with some light stretching. Just a few minutes to get the heartrate down and stretch the muscles that I used; but at least 5 night per week when I am sitting on the couch vegging out to a television program, I like to get on the floor and stretch some more. Not only does this slightly speed up my metabolism at the end of the evening, but it gives me a chance to practice new poses, different stretches and increase my flexibility which in turn helps me with every other avenue of fitness that I enjoy. Give it a try one day. You might enjoy it---especially when you notice it helping you in your workouts and in your everyday tasks.

Lisa Clark: Stretching is a great way to keep your muscles more limber and help prevent injuries. In my opinion the best time to stretch is after you have warmed up your muscles either after a workout or after some warmup exercises. Warming up increases blood flow, which increases the temperature in the muscle, which makes the fibers more elastic like a rubber band. Holding a static stretch for approx 30-60 seconds for each stretch will help lengthen the muscle and improve flexibility. No matter who you are, you can benefit from stretching. If you lift weights you should spot stretch between lifts to elongate muscles, prevent soreness and injury and improve circulation. After a workout the most effective way to stretch is to begin with the largest muscles: quadriceps, glutes, hamstrings, hip flexors, calves and low back. Then work up to upper back, chest, shoulders, biceps and triceps. Be sure to begin each stretch with a deep inhale and exhale as you stretch the muscle. Continue to take deep breaths during the whole stretch and never stretch to the point of pain.

Sean's dog Lilly at the Brecksville Dog Jog 2014

Sean Sullivan: Flexibility and elasticity of the muscles was certainly important as a world champion Irish dancer; however, my primary source of stretching knowledge may come as a surprise. Sure, I have read books, watched videos, studied yoga. I have gone to workshops with fitness industry gurus. I have practiced flexibility techniques from TRX, Foam Roller, BOSU and many other great inventions and contraptions. With all that said, it never ceases to amaze me of the natural instincts of my dog. She literally pauses and takes a minute to stretch every single time she gets up off of the floor, the couch or the bed. That's what I try to do. Of course I stretch after a good workout or before and after I go on a run. But I also stretch when I stand up after being seated for any length of time. Even if it's simply to reach my arms up into the air or just to bend over and touch my toes. I guess that's why one of the most famous yoga poses is known as "Downward Facing Dog."

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