"Always stretch before exercise" is advice we've all heard since childhood. But modern sports science tells a different story: static stretching before exercise can temporarily reduce muscle strength and power, potentially increasing injury risk. So what's the right approach? Let's break it down.
Before Exercise: Dynamic Warm-Up
The goal of a pre-exercise warm-up is to raise body temperature, activate the nervous system, and increase joint range of motion — all through movement, not holding still. Try these dynamic warm-up exercises:
- Jumping Jacks — 30–60 seconds to elevate heart rate
- Leg Swings — Forward/backward and side-to-side, 10 reps each, to mobilise the hips
- High Knees — 30 seconds, activating core and legs
- Spinal Rotations — Standing with arms out, rotate your torso left and right, 10 reps each side
- Walking Lunges with Twist — Step forward into a lunge and rotate your torso toward the front leg, 5 reps per side
After Exercise: Static Stretching
Post-exercise is the ideal time for static stretching. Muscles are warm, pliable, and more responsive to lengthening. Static stretching after exercise helps reduce delayed onset muscle soreness (DOMS) and promotes recovery. Golden rules:
- Hold each stretch for 20–30 seconds — no bouncing
- Breathe normally throughout; never hold your breath
- Feel a gentle pull, never sharp pain
- Repeat each stretch 2–3 times
- Target the major muscle groups you used during exercise
Common Stretching Myths Debunked
- Myth: "The more it hurts, the more it works" — False! Overstretching triggers the stretch reflex, causing muscles to tighten rather than relax. It can even cause micro-tears.
- Myth: "You must always stretch before exercise" — False! Do a dynamic warm-up before, save static stretching for after.
- Myth: "Stretching prevents all injuries" — Not quite. Injury prevention requires proper strength training, good technique, and adequate rest alongside stretching.
💡 Pro Tip: Spend 5–10 minutes on dynamic warm-up before exercise and 10–15 minutes on static stretching after. If you're short on time, never skip the warm-up — the highest injury risk is performing高强度 activity on cold muscles.
Sport-Specific Stretching Advice
Different sports place different demands on your body. Tailor your post-workout stretching accordingly:
- Running — Focus on calves, hamstrings, IT band, and glutes
- Badminton / Basketball — Focus on quads, calves, and shoulders
- Swimming — Focus on shoulders, lats, and chest
- Weight Training — Focus on thoracic spine, hip flexors, and shoulders
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Disclaimer: This article is for informational purposes only. Always consult a registered physiotherapist or doctor before starting any exercise programme.