How Stretching Can Improve Your Muscle Growth

Stretching has been one of the most underemphasized aspects of fitness training. People consider it a waste of time and unnecessary to incorporate it into their workout routines. This is because there seem to be no apparent benefit of stretching. This is however, far from true. The benefits of stretching cannot be overemphasized, especially for those wanting to buff up and add more muscle.

Pre workout stretches

Between two consecutive workout days, muscles may stiffen up and not be ready for the next workout. They need to be relaxed so that they can be effectively utilized during your next exercise session. Stretching them prior to a workout session can increase their flexibility and strength.

A set of good stretches before a workout can ease up muscles and make them capable of stretching further. This prepares them to perform a range of motions that are involved in compound movements. Also since they are already warmed up, the chances of injury from lifting heavy weights are less.

Stretching prior to exercise readies and strengthens the muscles to perform better by involving more muscles and muscle fibers during weight training.

Post-workout stretches

Muscles are surrounded by a thick and a sturdy layer of protecting sheath known as fascia. It provides limited space for muscles to stretch. So even after an intense workout if you are not seeing the results in muscle volume, then it could be that there is no room for them to expand. The fascia is not flexible enough to stretch and provide for more room on its own. However if stretched by exercise, it can expand and give more space for muscle growth. The best time to exert the fascia and flex it is after a workout, when the muscles are filled with blood; this provides good exertion against the fascia. Stretching after a workout session or in between working different muscle groups enhances blood supply to that muscle and ensures that it gets the necessary nutrients. Just as it helps the fascia make more room for the muscles to grow, stretching also provides for more room for efficient blood flow thereby improving the flow of blood and nutrients to the various muscles. Stretching can also disintegrate the plaque that hardens the arterial walls and help maintain proper blood pressure.

Many people complain of muscle soreness the following day after the workout. It is known as Delayed Onset of Muscle Soreness (DOMS) it can limit your performance capacity and limit your range of motion. By stretching properly while warming up, and when cooling down, you can avoid DOMS and ensure that you can look forward to your next workout without any nagging aches and pains.

Precautions

Care has to be taken when performing any stretches. You should avoid overstretching the body. Overstretching can cause muscle tears and injury. The indication of a good stretch is the feeling of being pulled rather than of pain. Hold each stretch for about 10-20 seconds and return to the starting position. Perform different stretches which cover a range of muscle groups.

Types of stretching

Stretching can be classified into two main categories:

1. Active or Ballistic Stretching

These are generally done before a workout session to stretch the muscles to perform a wider range of motion. They are voluntary stretches and performed with the exertion of an external force. Examples of these stretches include joint rotations, lunges, spine rotations, hip flexes etc.

2. Passive or Static Stretching

These are good cool down stretches, in which external force is applied using to hold the stretch in the position for some time. Having another person to help you do these stretched by helping you hold the body part in a particular position is a good way to perform these stretches. Examples of these stretches include upper back stretch, calf, hamstring, and chest stretches.

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