What is the importance of stretching exercises after exercise?

Stretching is a physical exercise in which a muscle or tendon (or muscle group) is stretched to improve visible muscle flexibility and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to relieve cramps.

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Stretching is a natural and instinctive activity performed by humans and many other animals. It can be accompanied by yawning, and stretching often occurs instinctively after waking up from sleep, after long periods of inactivity, or after escaping from confined spaces.

Increasing flexibility through stretching is one of the fundamental principles of fitness. It's common for athletes to stretch before (to warm up) and after exercise in an effort to reduce the risk of injury and increase performance, although these practices aren't always based on scientific evidence of effectiveness.

Stretching can be dangerous when performed incorrectly. There are many stretching techniques in general, but depending on the muscle group being stretched, some techniques can be ineffective or even harmful, even to the point of causing tears, hypermobility, instability, or permanent damage to tendons, ligaments, muscles, and fibers. Therefore, the physiological nature of stretching and theories about the effects of various techniques are subject to intense investigation.

Although static stretching is part of some warm-up routines, a 2013 study indicated that it weakens muscles. For this reason, dynamic stretching is recommended before exercise rather than static stretching, as the latter helps reduce muscle soreness afterward.

Types of extension There are five different types of stretching: ballistic, dynamic, SMF stretching, PNF stretching, and static stretching.

ballistic expansion It is a rapid, bouncing stretch in which a body part moves with momentum that stretches the muscle to its maximum extent. Muscles respond to this type of stretch by contracting to protect themselves from stretching.

dynamic expansion It is an extension of walking or locomotion. By performing slow, controlled movements through a full range of motion, it reduces the risk of injury to the person.

neuromuscular facilitation (PNF) It is a type of stretching for a specific muscle and a specific function, so resistance must be applied, then the muscles must be in a relaxed state.

static stretching It is a type of stretching where a person stretches the muscles until they feel a gentle stretch and then holds the stretch for thirty seconds or until they feel the muscles release, without any movement.

The effect of stretching Although many people engage in stretching before or after exercise, medical evidence has shown that this has no benefit in preventing muscle soreness. Stretching does not appear to reduce the risk of injury during exercise, with the possible exception of runners. Some evidence suggests that stretching before exercise may increase athletes' range of motion.

Benefits of stretching exercises Regular stretching exercises will help you:

Move easily and comfortably. Increase movement speed. Prevent injuries caused by muscle strains and tears. Relieve your muscle strain. These exercises prepare your muscles for intense activities such as running, skiing, breathing, swimming, and other sports that require intense muscular effort. Feeling more relaxed in the body. Stimulate blood circulation. Feeling satisfied and completely improved in your physical condition.

How to do stretching exercises Stretching exercises are not difficult to perform, but they must be done correctly because some people may do them incorrectly and may harm their bodies or not achieve the desired benefits. Constantly contract and relax your muscles, focusing on lengthening them. This is the correct way to perform exercises. The wrong way is to jump up and press down or continue to tense the muscles until they hurt, which causes great damage to the muscles and destroys them.

Examples of stretching exercise positions Sit on the floor with your legs straight and your arms extended down to touch your feet. Hold this position for 10-20 seconds until you feel relaxed. If you continue to feel muscle tension in your legs, gradually relax, trying to reach a point where you feel comfortable without muscle tension pain; this allows the tissues to gradually lengthen. After a while of practicing stretching exercises correctly, you will notice that your movements become easier and faster, and that releasing your tight muscles does not take long. Some general tips when doing stretching exercises Warm up before stretching; do some other light exercise, such as light walking, jogging, or a short bike ride. Then do your stretching exercises.

Focus on your major body muscles, such as your thighs, lower back, neck, and shoulders, as well as the joints you use most often while playing or working. Make sure you do these exercises on both sides of your body. For example, if you are working your right thigh, do the same exercise on your left thigh.

Do not stretch before engaging in any intense activity such as sprinting, walking, or other field activities, as this can impair your performance. Exercise smoothly, without force or excessive speed.

You should not feel pain while doing these exercises, so make sure to reach a point of relaxation, not pain. Do stretching exercises regularly (at least two to three times a week).