Why is it necessary to stretch before and after exercise?

Many people do not understand the importance of stretching when exercising. According to doctors, this exercise step is simple but should not be skipped.

Prevent injuries, improve blood circulation.

PNAT (21 years old, living in Thu Dau Mot City, Binh Duong Province) has been practicing bodybuilding for more than 7 years, sharing: “When I first started practicing, I didn’t know what stretching was, I just warmed up a little and then practiced. At that time, I didn’t see any harmful effects, but later on, when the exercises got heavier, I lifted heavy weights, moved a lot… I often had cramps and minor injuries. After finding out, I found out that it was because I didn’t stretch before and after the training sessions.”

Mr. NXV (21 years old, living in Thu Duc City, Ho Chi Minh City), who has been pursuing the habit of working out for more than 2 years, also experienced similar consequences when he "only did general exercises without paying attention to stretching". "The pain after exercise lasted longer when I did not do stretching exercises. Even though I practiced the right movements and at the right intensity, I still felt something was wrong. I searched around here and there for reference before learning about stretching. After following this, the pain after exercise went away faster, and I had more energy the next time I exercised," Mr. V. shared.

Stretching helps joints increase flexibility significantly.

Specialist Doctor Le Thien Kim Huu, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, said: "Stretching can help joints increase flexibility significantly, improve mobility, thereby making movement more comfortable without feeling muscle pain before and after exercise. This reduces the risk of overstretching and helps avoid injury."

Additionally, high levels of stress can cause muscle tension and put unnecessary pressure on the body. When stretched properly, muscle bundles will be relaxed and feel more comfortable. Stretching properly can also help improve blood circulation effectively. Recovery time will be shortened by increasing blood flow to the muscles, preventing soreness and stiffness during exercise.

Neglecting stretching can lead to cervicobrachial syndrome.

If not stretched properly, the muscles can become tight and contracted. Neck muscle tension is also the reason for cervical-shoulder-arm syndrome, a group of clinical symptoms related to cervical spine diseases.

Ms. D.NGN (28 years old, residing in Phu Nhuan District, Ho Chi Minh City) shared: “I’ve been doing light weight training at home with weights and resistance bands for about 4-5 years, but the frequency has decreased significantly in the past year. The stiffness and pain in both shoulders and upper back make it difficult for me to sleep and inconvenient for work. I went to see a traditional medicine doctor and was diagnosed with muscle blockage due to previous strenuous activity without sufficient and proper stretching.”

“In soft tissue diseases near the spine, neck-shoulder-arm syndrome originates from the neck muscle strain itself. At that time, the neck muscles contract and compress the passing cervical nerves, causing neck pain that radiates to the shoulder or arm without any relation to cervical nerve root disease. This is the diagnosis that all patients encounter when they have neck pain due to incorrect exercise or not doing stretching exercises,” said Dr. Kim Huu.

Neck-shoulder-arm syndrome originates from the neck muscle strain itself.

Symptoms of neck strain can appear suddenly or gradually and include: Muscle tension, muscle spasms, increased muscle stiffness, difficulty turning the head in certain directions, and increased pain in specific locations.

The most common cause (accounting for 70-80%) of cervical shoulder-arm syndrome is degeneration of the cervical spine and intervertebral and lateral facet joints leading to narrowing of the foramen and consequently compression of the roots or nerves of the cervical spine at the foramen. The cause of cervical disc herniation accounts for about 20-25%. Less common causes include trauma, tumors, infections, osteoporosis, spondylitis and paraspinal soft tissue diseases.

In addition, some other harmful effects that can occur if you do not follow stretching during exercise are:

Reduced flexibility : Without stretching, muscles and joints lose flexibility and range of motion. This can limit your ability to perform movements or make it difficult to perform daily tasks.

Increased risk of injury : When muscles and joints do not achieve the necessary flexibility and suppleness, the risk of injury during exercise increases. Tight muscles and joints that are not adequately prepared can lead to injuries such as muscle strains, joint problems, or even fractures.

Notes on stretching exercises for the elderly

According to specialist doctor Le Thien Kim Huu, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - branch 3, the elderly are weak due to the aging process and have many health problems. Therefore, stretching exercises need to be done carefully and pay attention to the following issues:

• Perform stretching movements carefully and correctly. Practice slowly, no more than 10 times/1 movement, do not practice exercises in diseased areas of the body.
• Choose the right time to exercise, do not exercise too early in the morning or before going to bed to avoid affecting your health. Choose a cool, shady time to exercise most effectively.
• You shouldn't exercise when you're full or hungry.
• Don't overtrain.

Source: https://thanhnien.vn/tai-sao-can-gian-co-truoc-va-sau-khi-tap-the-duc-185241129054717372.htm