Stretch correctly: This is how you warm up your muscles during training

The blog explores the significance of proper stretching for athletes, particularly in the context of warm-up exercises before training and muscle relaxation after intense exertion. It emphasizes that flexibility training is not only relevant to gymnasts and figure skaters but can also be of interest in the realm of strength training.

The diversity of stretching exercises is underscored, with various goals such as warming up, injury prevention, and enhanced flexibility. Different types of stretching are introduced, including static and dynamic stretching, as well as active and passive stretching. The importance of stretching before and after training is highlighted, with different methods recommended for various purposes.

The blog concludes with tips for effective stretching exercises, stressing the need to stretch both heavily used muscle groups and their corresponding antagonists to avoid muscular imbalances and postural damage. It emphasizes that positive results can be achieved with minimal, regular time investment, encouraging readers to incorporate the provided advice into their daily training routines.

Talking about flexibility often evokes the image of an acrobat or figure skater performing a split. However, flexibility, adaptability, and stretching exercises encompass various aspects and can be of interest even to strength athletes in the fitness domain. Certain measures, such as proper warm-up before training, are crucial to achieving set goals and practicing sports in the long term without injuries.

What is stretching good for?

The objectives of flexibility training range from warming up before exercise to relaxing the muscles after exertion, preventing injuries, improving flexibility, and executing exercises efficiently. There are different types of stretching that have proven to be particularly effective depending on the goal.

Stretch correctly: This is how you stretch properly

tretching exercises can be categorized into two dimensions, with each stretching type offering specific advantages and thus being the right choice depending on the objective.

Dynamic Stretching vs. Static Stretching

Classically, stretching usually refers to static stretching. In this method, the stretching position in an exercise is slowly assumed and held for about 20 to 30 seconds in the end position, just before reaching the pain threshold.

In dynamic stretching, on the other hand, a joint is moved into the corresponding maximum end position through small, rhythmic movements. This fundamental categorization into static and dynamic opens up numerous variations, such as "pulling" stretching, for example. In this method, the joint is initially gently brought into a maximum stretching position but is then gradually stretched beyond that. Another method known to be extremely effective is the CHRS or contract-relax stretching. In this technique, a muscle is first maximally tensed in a position for 5 to 10 seconds, then briefly relaxed, and subsequently intensely stretched for 20 to 30 seconds.

Active stretching vs. passive stretching

In addition to the static-dynamic categorization, stretching can also be performed in an active and passive manner. Active stretching occurs when the stretching tension in the muscle is generated solely by contracting the antagonist muscle. For instance, one can sit on a chair, keep the back straight, and horizontally lift the stretched leg. Depending on personal flexibility, this active contraction of the muscles on the front of the leg can already lead to stretching the muscles on the back.

Conversely, exercises are termed passive stretching when a muscle group is deliberately stretched with the assistance of arms, gravity, a partner, or external resistance. Returning to the back of the thighs and calf muscles: They can be passively stretched by bending forward with a hip-width stance, attempting to touch the feet with the hands or at least reaching toward them.

Both active and passive stretching can be performed either statically or dynamically. This depends on whether an exercise is stretched slowly to the end position and then held or whether it is achieved, for example, with rocking or swinging movements. This results in 2 x 2, that is, 4 different "stretching types," each with its specific purpose.

Stretching before or after exercise

The preparation for the training indispensably requires stretching as a part of the warm-up. The goal here is to transition the muscles from their relaxed state to a prepared and efficient condition, aiming to prevent short-term injuries that could occur due to sudden exertion.

For warming up, especially recommended are active-dynamic stretching exercises, as well as those that have a similar movement pattern to the subsequent training exercises. For instance, if the focus in a training session is on arms, shoulders, chest, and back, these muscle groups can be effectively warmed up through lateral and vertical swinging of the arms, as well as rotating or tilting the torso. Although intensive, passive stretching before training is fundamentally as effective, it can temporarily reduce explosive strength performance and is therefore not ideal for warming up.

Stretching after training, on the other hand, aims to relax the heavily stressed muscles. By reducing the so-called muscle tone, the body quickly transitions into a pleasant state of relaxation, facilitating effective regeneration. For this purpose, active or passive-static stretching exercises are best suited.

Flexibility training in strength sports

For those who wish to work on their specific flexibility in executing particular exercises beyond mere warming up or relaxing, active-dynamic exercises are an excellent choice. These exercises can be easily integrated into the morning or evening routine and promote improved execution of exercises over time. Intensive, passive-static exercises are particularly effective in increasing the range of motion of a joint. This greater range of motion in the joint leads to a higher flexibility reserve, resulting in more economical and powerful movements. Moreover, the risk of dangerous overloads on a fully stretched muscle (such as strains or muscle tears) is significantly reduced.

Regardless of whether an athlete wants to prevent injuries, enhance performance, or generally has little interest in stretching exercises, a minimum amount of stretching, at least for frequently used muscle groups, is essential to prevent muscular imbalances and long-term postural damage. Muscles that are regularly trained tend to shorten, leading to initial postural weaknesses and movement restrictions without countermeasures. In the long run, there is a risk of permanent postural damage and joint misalignments, which can accelerate joint wear and tear.

Tips for your stretching

To counteract such problems from the outset and train successfully in the long term, two components must be considered. Firstly, stretching highly stressed muscle groups, such as the front thigh and chest muscles, using intensive stretching methods, e.g., passive-static (due to its high efficiency). Secondly, training the respective antagonists, in this case, the hamstrings, shoulders, and upper back, contributes positively to good posture, flexibility, and even muscle distribution.

There are numerous stretching exercises for all muscle groups. To gain a better understanding, it can be worthwhile to watch some of them, for example, on YouTube with detailed instructions. A mirror can also be very helpful during execution to ensure good posture and clean exercise performance for maximum effectiveness. However, for those with little or no experience in targeted stretching, personal guidance and supervision by a competent fitness trainer or at least experienced training partners are always the best solution.

Those who follow these recommendations in their daily training, placing value on effective warm-ups and sustained flexibility through suitable stretching exercises, have a good chance of training injury-free and achieving their set goals in the long run. The beauty of stretching: Positive results can be seen very quickly with minimal but regular time investment. It's worth trying!