When is the best time to do flexibility exercises?
The best time of the day to perform flexibility stretching is ANYTIME! Whatever is convenient for you. If it’s convenient, you will do it. The best way to be most effective is when the muscles are warm and receptive to change.
Having said that, you need to choose a time of the day that is convenient for your schedule to warm the muscles and stretch them. For example, right after a workout, or after peforming gentle motions of each muscle through its range of motion (dynamic stretching), or after a warm bath/hot tub.
Just like curling your hair….if you heat it first, then wrap it in a curler (or something similar), as it cools down it will have a greater chance of taking on that shape.
With muscles, if you warm them first, then slowly and gently stretch each one to it’s fullest ability, and hold each stretch for a minimum of 30 seconds (static stretching), then as it cools down it will be more likely to sustain its maximum flexibility.
Caution! Just like balancing a strength training workout (i.e. working the front half of the body as much as the back half – working the right side of the body as much as the left – working the top half of the body as much as the bottom half), you similarly need to balance your flexibility workout; stretching mucsles of the front and back half, right and left halfs, as well as top and bottom halfs.
Happy Stretching
Christi Taylor
www.christitaylor.com
Conventional wisdom says both before you workout or participate in a sport, AND after. Dynamic flexibility exercises before and static flexibility/stretching after. Of course you can also stretch (and should) on days that you are not actively working out or playing a sport. In those cases, I prefer a light static stretching (stretch and hold) in the mornings before getting my day started, and a longer static stretch in the evening before going to bed. Feels great!
LaRue, CSCS
www.lecfitness.com
[email protected]
Many people wake up in the morning tight from sleeping in one position or with very little movement for an extended period of time. My older clients are especially prone to this morning soreness and tightness. My recommendation to them is to do some gentle range of motion movements such as ankle circles, leg slides with a knee bend, and knee to chest right in bed, or on the floor directly after getting up in the morning. Finger, hand, wrist, elbow and shoulder range of motion exercises can also be done in this way. The operative word here is gentle…like getting some WD40 on stiff joints.
Many “old school” coaches and athletes still believe that deep static stretching is necessary before participating in their sport or fitness program. Modern theory is that dynamic range of motion and “like motion” exercises are better to warm up muscles prior to exercise, and then deeper, more intense flexibility work is beneficial after a workout.