Stop Stretching! It Is Making You Tight

Warming up before embarking on a workout is imperative to prepare the body for the increased energy demands. Similarly, post-workout routine after rigorous exercise helps cool down the body quite effectively. One of the commonest pre and post workout routine mistakes that people make is to stretch.

Passive and active stretching has long been accepted as a part of pre and post workout regimes but has been a subject of extensive debate among the fitness experts. With mounting evidence that stretching causes the muscles to tighten up, the experts agree that the potential hazards of stretching far outweigh its benefits.

How Stretching Causes Muscle Tightness

Stretching works the muscles, causing them to shorten. When muscle fibers become short in size, the tension within the muscle increases and they become rigid and tight. The result is an acutely unpleasant feeling of muscle soreness and cramping.

A recent study carried out at the Department of Kinesiology at the University of Texas, examined the changes that occurred in the stretched and upstretched muscles in the same person. It was found out that stretching one muscle group also stretches other muscles through neuroinhibitory mechanisms, causing muscle rigidity in multiple muscle groups.

Another of the reason for the feeling of tightness is the entrapment of blood vessels and nerves that run along the muscles, between the muscles when they get shortened upon stretching. Tension on the blood vessels and nerves causes the muscles to become hypertonic (tight).  

How Does Muscle Tightness Affect Your Body?

When the muscles become too tense and tight, the range of motion is reduced, making it difficult for the joints and limbs to fully extend. Limited mobility makes it very hard for a person to stick to his daily exercise routine.

Over stretched and tight muscles ultimately become weak and less responsive, a fact that has been established through research. According to Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital, the strained muscles stay weak for up to 30 minutes after stretching and can hinder the workout before it even starts.

READ 8 Myths about Stretching

Stretching of muscles in athletes has been linked with loss of power and a decline in the muscle functions. It adversely affects the lower limb power and the abilities of sprinting and vertical jumping. Muscle tightness as a result of stretching also increases the risk of muscle injury. Joint instability is another of the hazards that accompany stretching.

The need to stretch before and after a workout stems from a number of factors including muscle dehydration, hormonal imbalances, connective tissue tightness, electrolyte abnormalities , vitamin B12 deficiency etc. Stretching only serves to worsen these problems, which is why stretching should be avoided during the pre and post workout routines and be replaced with more effective warm-up and cool-down sequences.

Effective Pre And Post-Workout Alternatives To Stretching

Warming up before and cooling down the body after exercise helps make your workout routine more effective. Stretching is no more an accepted part of pre and post-workout regimes owing to the fact that it causes the muscles to tighten up and become less responsive. Muscle function also declines due to stretching.

The bottom line is that stretching can prove to be quite harmful for the muscles, which is why you can replace stretching with other dynamic routines. Compiled below is a list of some of the most effective pre and post-workout exercises that serve as effective alternatives to stretching.

Boxer Shuffle

It is one of the simplest cardio exercises designed for warming up and cooling down. Hop from one foot to another. While hopping on one foot, the other foot should be placed at the center of the distance being spanned while you are hopping sideways.

Leg Swinging

Leg swinging is a simple yet valuable pre and post workout exercise.  The routine is quite simple: you simply have to hold on to a stable surface and swing your leg first side to side and the to and fro. Alternate leg swinging for at least 20 minutes on each side helps warm up and cool down quickly.

Shoulder And Arm Rolling

Shoulder and arm rolls are another effective way of warming up and cooling down. Stand up straight with your arms at your sides and rotate both of your shoulders in the backward direction 10 times. The next step is to rotate your shoulders forwards 10 times. Next, rotate your right arm 10 times backwards and then forward. Repeat the procedure for the left arm too. Then bring both the arms together forwards and backwards 10 times each. This exercise helps work all your muscles, ligaments and tendons and increase the range of motion for a better workout.

Heel Digs

Heel digging is a simple warm up and cool-down method. Place the heels alternatively in front of each other. The front foot should always point upwards. Punch out with each arm while digging in your heels. The supporting leg should be kept at a slightly bent angle.

High Knee Pulling

Knee pulling helps exercise the muscles of lower limbs to prepare them for more rigorous exercise before the actual workout. Pull each of your knees towards your torso while reaching up and down with your arms at the same time so that your knee and elbow are near your core simultaneously.

READ Warm Up Before Exercise And Relax Afterwards: Dynamic Warm-Ups Vs Static Stretching

Knee Lift

Another way of working out before and after exercise with your knees is to stand straight and bring each of the alternate knees up at a right angle and to touch it with the opposite hand. A slight bend in the supporting leg helps keep the balance.

These exercises help warm up the body cells in anticipation of more laborious exercise and to help meet the increased energy demands by gradually increasing the blood flow to the muscles. Similarly, after the workout, they help recover the muscles and to protect them from injury and cramps, thereby making the whole workout routine all the more effective.