What Happens If You Don't Stretch After Working Out?
Putting on your spandex, let alone working out, might be difficult on some days. If you're pushed for time or have a million other things to do, you may finish your jog, cycle, or weight training exercise and head straight to the shower. Stretching, on the other hand, is an important element of a good workout program, and neglecting it could have negative implications beyond feeling stiff the next day.
"Flexibility is vital because it allows muscles and joints to move through their complete range of motion," Tim Waanders, a physical therapist at Finish Line Physical Therapy in New York, explained. "If your flexibility is limited, it can put a strain on other structures or muscle groups that aren't equipped to take the added pressure."
Here's what happens if you don't stretch on a regular basis, both in the short and long term. Experts also discuss how to stretch properly and how long a post-workout stretch should be.
"The muscles in the front of your chest and upper body can get really tight if you sit all day," said Maura Iversen, a spokesperson for the American Physical Therapy Association and a professor of public health, physical therapy, and human movement science at Sacred Heart University in Fairfield, Connecticut.
When you combine being inactive for the majority of the day with not stretching after an exercise, bad posture can lead to considerable discomfort over time.
"A person will eventually have muscular imbalances, which will enhance discomfort because some muscles are shortened, causing the neurological system to go into overdrive," Waanders added.
It's a lot easier to be hurt.
That's because if you don't stretch, your muscles lose their optimal length-tension connection, as defined by physical therapists. This is a muscle that has the appropriate amount of tension for its length. When this is out of whack, other muscles are forced to carry the weight they weren't built to carry.
Waanders explained, "This is usually what leads to injury." "Tendonitis and/or muscular strains are the most common ailments, depending on which muscles are carrying excessive loads versus which muscles should be carrying the burden." Because the joints don't move as freely as they should due to poor flexibility, this can lead to arthritis in the long run."
You won't be able to give your utmost effort during your workouts.
Yes, taking a few additional minutes at the conclusion of a workout to stretch may seem like a waste of time, but it's actually preparing your body for the next sweat session.
Consider how you exercise: the more you do an exercise, the longer and harder you can push yourself. Stretching is a crucial element of the stamina equation; if you don't do it, your effort will suffer.
"Poor mobility can impair your athletic ability and coordination, making it difficult to complete certain workouts," Waanders explained. "If you're a biker or a runner, you'll find it impossible to accomplish those activities [without stretching] because you won't be able to move the way you should."
As you become older, your body demands stretching.
Waanders also mentioned that older folks may sit for longer periods of time than they did when they were younger, which goes back to starting with stiff muscles before even lacing up your footwear.
"This creates a vicious cycle of inactivity," he explained. "When it is more difficult for people to move, they are less likely to exercise." As a result, there is even greater immobility, and the cycle continues."
Stretching after any type of action, no matter how severe or light will assist to prevent stiff muscles from forming as a result of sitting, allowing you to stay active as you age.
How to Stretch Properly
When it comes to stretching after a workout, you'll want to focus on static stretches, such as calf, quad, or hamstring stretches, or a cross-body shoulder stretch.
"The general rule is to stretch for 30 seconds and not to hold anything for more than 90 seconds," Iversen remarked.
Dynamic stretches, such as walking lunges or squats, are better for warming up the body before an exercise, whereas static stretches are better for cooling down after activity.
Foam rolling is a good complement to stretching if you want to get extra points, according to Iversen. This is a self-myofascial release stretching technique (or self-massage) in which you apply pressure to specific muscle regions or joints using a foam roller. Foam rolling followed by static stretching can improve athletic performance, according to a recent meta-analysis published in the Journal of Sports Science & Medicine.
Waanders recommends stretching for at least five to ten minutes per day, even on recovery days.
"To see enduring improvement and progress, mobility and flexibility exercises must be done every day," Waanders stated. "If you simply stretch twice a week, you may avoid injury in the short term, but you won't realize the long-term benefits that stretching may bring to keep you moving at your peak performance level."
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