Muscle Stretching Or Strengthening?

In the first instance, a question must be clarified: stretching is not the same as heating. When exercising, the first thing to do is to warm up the body and at the end what is done is to stretch the muscles to avoid injury. So both stretching and muscle strengthening are techniques used in rehabilitation, in yoga or before and after a good workout.

According to this study carried out by a group of experts from the University of Malaga, muscle stretching improves joint range of motion, decreases muscle tone, improves levels of physical-sports activity and prevents muscle injuries.

The following is evaluated below, How to know when to stretch or strengthen? How does this benefit the muscles? When to know if you should stop training and just rest your body?

Muscle stretch

Stretching is a technique used that –in theory– helps reduce muscle pain and increase the flexibility of a joint.  The increased flexibility is believed to actually be due to increased tolerance to the sensation of stretching, not the muscle lengthening.

However, there are people who feel very good to stretch, either statically or dynamically. However, it is important to consider the following.

When to do muscle stretching?

• If you have a feeling of tension or compression in any joint.
• If you spend a lot of time in the same position, for example standing or sitting in a chair.
• If you suffer from varicose veins or venous insufficiency to help promote blood flow.
• If the muscles are deoxygenated.

When to avoid stretching?

Before exercising

Stretching statically before doing any physical activity decreases the force that the muscle is capable of doing. It is not permanent, but it can decrease performance and lead to injury. It is preferable to do muscle stretching after exercising.

If it is the only thing that is done to prevent injuries

Stretching as a single method has not been shown to be effective in reducing the incidence of musculoskeletal injuries. However, combined with an individualized exercise program, it can pay off.

If it is the only thing that is done to treat muscle contractures

Stretching alone has not been shown to be an effective treatment for people suffering from muscle spasms or mobility problems. In this way, muscle stretching does not reduce pain or improve quality of life in the short term.

Muscle strengthening

Going to the gym is not synonymous with strengthening muscles; If weight is lifted and this results in back straining, something may be wrong. Strengthening muscles is a process that should help your body to be able to move on a day-to-day basis.

In this case, as movement is not part of the day to day, it must be added in a conscious way, either through the gym, routines at home, exercises or activities to which each person is best adapted.

When to do strengthening?

Strengthening can be done for the same reasons that stretching is done:

• To gain resistance.
• Sensations of muscle stiffness or tightness.
• To oxygenate and tone muscles.
• Maintaining the same posture (be it sitting in a chair or standing somewhere).

Either way, it is important to have the advice of a personal trainer or a health professional specialized in this area. Especially when:

• You are a beginner and do not have the practical knowledge to execute certain movements.
• You are a minor, especially because of the youngness of your muscles.
• The woman is pregnant or suspects to be pregnant.
• Older adults attend counseling for health reasons.

When to avoid training?

It is advisable to avoid them after an acute traumatic event. It should not be trained until the bone is solidified. It is also not convenient to exercise after suffering a traffic accident.

Make sure you have the consent of a doctor or physical therapist. Likewise, it should be avoided if there are symptoms of overtraining. For example:

• Loss of appetite
• Excessive tiredness
• Sudden mood swings.
• Difficulty concentrating.
• Insomnia or little sleep.
• Muscle aches that do not decrease.
• Sudden changes in the menstrual cycle.
• Significant decrease in sports, work or routine performance in general.

Muscle stretching or strengthening: which is better?

There are many reasons why it is better to strengthen a muscle than to stretch it. However, the decision will be made based on the needs and characteristics of each individual. That is, there are those who need movements related to therapies, while others do it for the aesthetic part.

What should be highlighted is that both avoid sedentary lifestyle and thus the body keeps moving, some points to emphasize are:

• Heat the right way.
• Eat a healthy diet that allows you to consume quality food.
• Get enough rest between each of the sessions.
• Sleep between 7 and 8 a day (naps are recommended).
• Keep the body hydrated (drink between 6 and 8 glasses of water a day).

Don’t forget to read: 4 stretches that will help you correct your posture

To conclude, it can be shown what is exposed by this research endorsed by the World Health Organization (WHO), where it is explained that physical inactivity is the fourth most important risk factor for mortality worldwide and that it is increasing in many countries.

Therefore, it is recommended to combine what is known as the perfect triangle: training, diet and rest. The importance of consulting with a specialist who can advise on the most suitable program for each person should be emphasized .