What is the effect of stretching after strength training? The correct order and how to cool down your shoulders, back, and legs

Three benefits of stretching after a workout

Why is it important to stretch after a workout?
Post-workout stretching has benefits beyond just loosening up your body.
This habit plays a key role in improving your training results and preparing you for your next session.

Specifically, there are three main benefits to be expected: promoting recovery from fatigue, improving flexibility, and reducing the risk of injury.

Supports muscle fatigue recovery

After training, muscles are damaged, contracted, and stiff.
If left in this state, blood circulation will deteriorate and fatigue substances will be more likely to accumulate.
Stretching after a workout helps loosen stiff muscles and improves blood flow.

This allows oxygen and nutrients to reach the muscles more easily, while also promoting the smooth excretion of fatigue-causing substances, leading to reduced muscle pain and faster recovery.
Even if it's just for five minutes, stretching can effectively support your body's recovery process.

Increase flexibility and range of motion in joints

Stretching regularly after a workout will improve your muscle flexibility.
By making your muscles more flexible, the movement of major joints such as the shoulder blades and hip joints becomes smoother, resulting in an increased range of motion throughout your body.

Increasing the range of motion of your joints directly leads to improved training form, such as being able to squat deeper or raising your arms higher.
If you can train with the correct form, you can accurately stimulate the targeted muscles, which can improve the effectiveness of your training.

Reduce the risk of training injuries

After a workout, your muscles are tense and stiff.
If this condition is left untreated, the muscles will lose flexibility and may cause injuries such as pulled muscles.

Stretching to relieve muscle tension and keep it flexible is very important in preventing injury during training.
In addition, chronic back pain and stiff shoulders caused by stiffness in specific muscles can sometimes be alleviated or prevented by stretching the relevant areas.

The best order for strength training and stretching will make a difference!

Stretching has different purposes before and after strength training, and the types of stretching that should be done also differ.
To maximize the effectiveness of your training, it is important to perform the appropriate stretches at the correct time and in the correct order.

By understanding the optimal timing and method for stretching, whether it be before or after strength training, or both, you can improve your performance and prevent injury at the same time.

Before strength training: "Dynamic stretching" to warm up the body

Before strength training, it is a good idea to do "dynamic stretching," which warms up your muscles while moving your body and increases the range of motion of your joints.
This is done as part of your warm-up, gradually increasing your heart rate, increasing blood flow, and preparing your muscles and joints for training.
Specifically, these include rhythmic movements such as swinging your arms widely or swinging your legs back and forth.

Warming up your body properly will improve your performance during training and also help prevent injuries.
It is especially good to do this carefully before training in the morning when your body is cold.

Post-workout: Static stretching for cool-down

At the end of training, static stretching may be performed as part of the cool-down. Static stretching involves slowly stretching the muscles without any bounce and maintaining that position for a certain period of time. This type of stretching can be expected to calm the increased sympathetic nervous activity caused by exercise and relax the mind and body.

Static stretching is thought to help increase muscle flexibility. Many yoga poses incorporate static stretching elements and are effective in improving flexibility. It is also recommended to perform static stretching in the evening after a day of activity. Some research suggests that there is currently limited clear scientific evidence that static stretching after exercise has a direct effect on recovery from fatigue and reducing muscle soreness. However, it is said to have the effect of increasing blood flow and relieving muscle tension.

[By body part] Cool-down stretching methods after strength training

Here we will introduce some cool-down stretches for different parts of the body that even beginners can easily do.
We will explain effective methods focusing on the muscles of the shoulders, back, chest, arms and lower body, which are particularly prone to strain during training.

By carefully performing each exercise, you can relieve muscle tension and prepare yourself for the next day.
Try stretching the areas that you need to according to your training.

[Shoulders] Stretches to loosen up shoulders that have been overworked during training

This stretch loosens up the muscles around the shoulders that have been overworked by shoulder presses and other exercises.
First, extend one arm straight out in front of you and then cross it across your chest to the other side.
With your other arm, gently hold the outstretched arm around the elbow and slowly pull it towards your body.
When doing this, be careful not to shrug your shoulders and keep your neck relaxed.

Hold for 20 to 30 seconds, then repeat on the other side.
This stretch relieves tension around the shoulders, focusing on the deltoid muscles, and can also be expected to improve rounded shoulders.

[Back] A comfortable stretch to stretch your latissimus dorsi muscles

This stretch stretches the latissimus dorsi and erector spinae muscles that are trained through deadlifts and rowing exercises.
Get on all fours and exhale while slowly lowering your buttocks onto your heels.
At the same time, stretch your arms out as far as you can and press your fingertips into the floor to feel a stretch throughout your back.
Hold this position for 20 to 30 seconds while taking deep breaths.

By comfortably stretching your spine, you can relax the muscle contractions caused by training and reduce strain on your lower back.

[Chest] Stretches to reset tension in the pectoral muscles

This is an effective stretch for the pectoral muscles used in bench presses and push-ups.
Stand next to a wall or pillar and bend one elbow at a 90-degree angle, placing your forearm against the wall.
Position your arms at shoulder height.
From there, slowly twist your body away from the wall until you feel a stretch in your chest muscles and hold that position for 20 to 30 seconds.

Do the same on the other side.
This stretch also helps improve posture, as continued tension in the chest muscles can cause hunched backs.

[Front of the leg] Stretch to thoroughly stretch the quadriceps

This stretch stretches the quadriceps muscles on the front of the thighs, which are primarily trained through exercises such as squats.
Place your hands on a wall or chair to stabilize yourself and stand on one leg.
Hold the ankle of the leg you are lifting and slowly pull your heel toward your buttocks.

When doing this, be careful not to open your knees too far outwards, and it will be effective to keep your thighs parallel to one another.
Hold the position until you feel a stretch in the front of your thigh for 20 to 30 seconds, then repeat with the other leg.
If you experience pain in your knees, do not push yourself.

[Back of the legs] Stretch to loosen the hamstrings

The hamstrings, located on the back of the thighs, are one of the muscles that tend to become stiff.
Sit on the floor with one leg extended in front of you and the other leg bent at the knee, placing the sole of your foot on the inner thigh of the extended leg.

Keeping your spine straight, exhale and lean your body forward.
Hold the position until you feel a comfortable stretch in the back of your thighs for 20 to 30 seconds.
If the hamstrings are stiff, the pelvis tends to tilt backward, putting more strain on the lower back and causing arching of the lower back, so it is important to loosen them thoroughly.

[Buttocks] Stretch to relax the gluteus maximus

This is a stretch that stretches the gluteus maximus, the buttock muscles used in squats and lunges.
Lie on your back and raise both knees.
Place one ankle on the opposite knee and grab the thigh of the kneeling leg with both hands and pull it towards your chest.

Once you feel a stretch in your buttocks muscles, hold the position for 20 to 30 seconds while taking deep breaths.
This stretch is expected to have the effect of loosening not only the gluteus maximus, but also the iliopsoas muscles around the hip joint.
It is recommended to do this not only after training, but also after long hours of desk work.

Be careful! Bad habits that halve the effectiveness of stretching

Stretching is only effective if done correctly.
The actions you take with good intentions may actually be halving their effectiveness.

Here we will explain the bad habits you should avoid when stretching.
Learn the key points to take care of your body safely and effectively without putting unnecessary strain on your muscles.

Use recoil to stretch the muscles

When stretching your muscles, you should avoid using momentum or momentum to move them violently.
When muscles are stretched suddenly, the body senses danger and initiates a defensive reaction called the stretch reflex, which causes the muscles to contract.

This can actually make your muscles stiffer, which not only negates the benefits of stretching but can also lead to injuries such as pulled muscles.
When performing static stretching, especially during the cool-down, the key is to slowly stretch your muscles with each set and then hold the stretch in a comfortable position.

Stretching too hard to the point of pain

If you feel pain while stretching, it is your body's way of telling you that your muscles are overstretched.
Stretching so hard that it hurts can damage muscle fibers.

The ideal stretching intensity is one that feels just a little painful.
If you feel severe pain, immediately relax and adjust the angle of the stretch to a shallower position.
It is important not to try to force a wider range of motion, but to do it within a range that is comfortable for your body and suits its condition.
With continued practice, your flexibility will gradually increase.

Holding your breath while stretching

You may be so focused on stretching your muscles that you unconsciously hold your breath.
However, if you hold your breath, your entire body tenses up and your muscles become tense, preventing you from getting the full benefits of the stretch.
It is important to consciously take slow, deep breaths while stretching.

In particular, if you stretch your muscles while exhaling deeply, the parasympathetic nervous system will become dominant, relaxing your mind and body and making it easier for your muscles to loosen naturally.
Keep breathing and stay relaxed.

Prolonged static stretching before strength training

Performing extensive static stretches as a warm-up before strength training can be counterproductive.
Research has shown that if you stretch your muscles too much with static stretching before training, they will become too relaxed and you will not be able to exert maximum strength.

This can not only reduce training performance, but also reduce joint stability and increase the risk of injury.
Warming up with some light running and dynamic stretching is a better way to prepare before strength training.

My Feelings, Then and Now

Post-exercise care is essential to maximise the benefits of strength training.
Stretching after a workout can help promote recovery, improve flexibility, and prevent injury.
The key is to choose the timing and method that best suits your purpose.
By using dynamic stretches before training and static stretches afterwards, you can effectively condition your body.

Taking care of your body is equally important when it comes to dieting and body building.
By combining not only stretching but also conditioning using a stretch pole and pair stretching with a personal trainer, you can practice higher quality body care.