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Is it more beneficial to stretch or to exercise first?
I’ve heard that stretching before you exercise is more beneficial because it helps to not get torn muscles, but I’ve also heard that exercising before you stretch warms up the muscles so you can stretch deeper.Which is true? Or does the order not matter at all?
DBm is right; Stretching is NOT the same as warming up.
Many people believe that stretching can be used to ‘warm’ muscles, but this IS A MYTH.
The idea that starting your normal exercises gently (for example jogging for a while before you run) will warm you up; this is ANOTHER MYTH.
A warmup performs one function: making the joints produce more ’synovial fluid’ so that the bone-end cartilages never touch each other during the exercise.
This fluid is a lubricant, like oil for a machine. Your joints are designed to operate like an ‘oil bearing’. This means that the surfaces ‘float’ on a layer of pressurised fluid. But during periods of inactivity, the fluid soaks out of the joint. So when you start moving again (even gently) the surfaces will be in contact with each other, causing them to wear.
A warmup consists of light, loose ‘wriggling’ movements that DON’T put any ‘load’ (such as bodyweight) on the moving joints. For example, you might ‘flutter’ your hands, wrists and elbows to activate those joints, ‘isolate’ your rib cage to warm up the Thoracic and Lumbar spinal joints, and ‘wriggle kick’ your ankle & knee to warm the joints in your leg.
In an organised exercise class, it is normal to follow this kind of ‘mobilising’ sequence (which usually takes 3-5 minutes and involves all bodyparts in turn) with a ‘pulseboost’ section (gentle activity raising the heart rate by about 20-30 per cent) and then some gentle stretching (’maintenance stretches’). After all three of these, the main activity can begin.
After the most demanding part of an exercise class, it is important to gradually ‘cool down’. NOT just by walking for a few minutes, but with several stages of less intense exercise that return blood flow to a normal rate in each of the bodyparts used.
Once the heart rate is near to a ‘resting’ or ‘low activity’ level, stretches that are designed to improve flexibility can be done. These ‘development stretches are longer than the ‘maintenance’ type, and can reach a deeper level of relaxation (mental as well as physical relaxation is NECESSARY for successful, safe stretch-development.
These stretches can restrict the blood supply to the bodypart being developed, so douing them while the blood is still circulating forcefully can be painful, or even dangerous.
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Flexible Yoga Toes $5.98 Flexible toe stretcher is Yoga for your feet! Get stronger, straighter, healthier feet in just 10 minutes a day. Just slip your toes inside to increase flexibility and circulation, realign bones, stretch Achilles tendons, and relieve stress and pain associated with bunions and hammertoes. Set of two, one size fits all…. |
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Yoga Acrylic Glass Look Statue Figure Clear Eka Pada Viparita Dandasana Pose 7 $9.95 Yoga Positions Acrylic Glass look statue Figurine Clear “Eka Pada Viparita Dandasana” One legged inverted staff pose 7 Measures:5 3/4″ w x 6″ h x 1 1/2″ d… |
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Yoga Positions Acrylic Glass Look Statue Figurine Clear Marichi’s Pose 2 $8.95 Yoga Positions Acrylic Glass look statue Figurine Clear “Marichi’s Pose” 2. Measures:10″l x 5″ h x 2 1/4″ d… |
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Jane Fonda’s Step and Stretch Workout [VHS] $16.90 Four of Jane Fonda’s instructors take turns presenting an energetic 45-minute, moderate-intensity step workout. The frequent switching of instructors adds variety and interest, and the different teaching styles keep the workout feeling fresh. The choreography starts out very simple, and as the workout progresses, so do the moves, although the patterns never get terribly complicated. Each pattern i… |
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Denise Austin – Stretch & Flex [VHS] $9.98 Relaxation is key in Denise Austin: Stretch and Flex. This 30- minute session stages a calming and restorative routine of limbering and lengthening poses that have the possibility of relaxing both body and mind. Austin presents this class in a low-key manner, using a soft voice to deliver informative directional cues. Participants familiar with yoga will find a comfortable cross-section of yog… |
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Karen Voight – Pure & Simple Stretch [VHS] $5.01 … |
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Finis Jhung – Music for Intermediate Ballet Class – Music for the Video Basic Ballet 5: Taught By Finis Jhung $30.00 24 Selections. Floor stretches, 15 barre, 8 center exercises. This CD begins with digitally orchestrated music for floor stretches; all the rest is solo piano music. All the music except for two selections has been written by Scott. Once you’ve heard this CD, which is vintage Killian – you’ll treasure it, for it’s music that will make you dance – and you’ll want to hear it again and again. It’s ti… |
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Lateral Angle by Jon Burras (Audio CD) The lateral angle series is a wonderful opportunity to work with one pose as you go deeper and deeper. This 30-minutes flowing sequence will lengthen your sides, awaken your spirit, and soothe the mind…. |
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[Vinyl Lp Record] Renate Kiscadden: Fitness in Motion and Relaxation 2 EXERCISE ROUTINES/Side bend — Fencing/ Hill Street blues — Plie — Semi-knee bend — Thigh stretch — Push-up and back stretch — Reverse leg lift/Ragtime — Scissor kick/Happy days — Split — Pelvic tilt — Half cradle — Leg twist — Relaxation — Side stretch — Side twist — Leg kick — Knee bend — Plie — Leg extension/Chariots of fire — Spinal flex — Push-up — Body stretch — Push-u… |
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ProStretch $59.90 The Prostretch is ideal for stretching and rehabilitation of the ankle, Achilles tendon, and calf muscles. Unique rocking feature allows dynamic stretching of the lower leg…. |