Stretching The Muscles Or Strengthening The Muscles: What Is Best?

Stretching and strengthening the muscles are both exercises that are widely used in the rehabilitation of a number of joints. How do you really know when to stretch your muscles or when to strengthen your muscles? Which exercise offers the most benefits? Should you stretch your muscles or is it best to lift weights?

We will explain this in this article!

To stretch the muscles

Stretching is a well-used technique that in theory helps to reduce muscle pain and increase flexibility in the joints. However, it has been shown that stretching only does not have these effects in the short term or in regimens of up to seven consecutive months.

Many people believe that increased flexibility is really due to an increased tolerance for stretching, and not the fact that the muscle is lengthened. Stretching the muscles either statically or dynamically is only good for some people. If you are one of these people, you should consider the following:

When should you stretch your muscles?

• If you feel tension or compression in any joints.
• If you spend a long time in one position (standing or sitting in a chair, for example).

When should you avoid stretching your muscles?

Before training

Static stretching before physical activity allows the muscles to soften. Believe it or not, these varieties of stretching can reduce performance and predispose you to injury. It is therefore best to stretch the muscles after the workout. 

If that’s the only thing you can do to prevent injuries

Stretching is a method that has not been shown to be effective in reducing cases of muscle and skeletal injuries. Combined with an individualized exercise program, stretching the muscles can in some cases be beneficial.

If this is the only thing you can do to treat muscle contractions

Just as with the latter point, it has not been proven that stretching alone is effective in treating people with muscle cramps or mobility problems.

In people suffering from neurological disorders, the evidence shows that stretching the muscles does not significantly reduce pain or improve quality of life in the short term. These results have also been shown in studies in which stretching regimens have been followed for up to seven consecutive months.

To strengthen the muscles

Strengthening your muscles is not synonymous with going to the gym. If you lift heavy weights but feel back pain when bending, you are doing something wrong. Strengthening the muscles is a process that should improve the health of the body. 

Remember that we live in a sedentary society even though the human body is designed to move, run and carry things (for example, we no longer hunt to be able to eat). Therefore, since movement is not a part of our daily lives, we must constantly include it. Either at the gym, at home, through small exercises during the day, or what best suits our schedule.

When should you strengthen your muscles?

That said, you should strengthen your muscles for the same reasons that you stretch your muscles:

• If you feel tension or compression in a joint.
• If you spend a lot of time in one position (standing or sitting in a chair for example).

However, you should also strengthen them for other reasons:

• If you have stretched your muscles to treat a symptom and the symptom does not improve (or worsen).
• If you get tired after climbing stairs.
• Pregnancy or the postpartum period. 
• If you are rehabilitated after an injury. 
• If you are an older adult.

Whatever the reason, you should consult a personal trainer or doctor with knowledge in the field, especially if you are:

• Beginner.
• Minor.
• Pregnant (or suspect you are).

• An older person.

When should you avoid strengthening your muscles?

You should not train a broken limb until the leg has healed after an acute trauma. After being in a car accident for example, you should make sure to get the green light from your doctor and physiotherapist before you start exercising. 

You should also avoid strengthening your muscles if you have symptoms of overtraining. This includes:

• Poor performance in sports, at work, or in everyday life.

• Excessive exhaustion.
• Sudden mood swings.
• Problems with concentration.
• Lack of sleep or poor sleep.
• Poor appetite.
• Muscle pain that does not get better.
• Sudden changes in the menstrual cycle.

Stretching or strengthening the muscles: What is best?

There are many circumstances where you should strengthen a muscle instead of stretching it. You should decide on what is most beneficial to you at a certain point. 

If you are worried about where to start, studies like this show that no matter what you choose, it is always better to stretch or strengthen your muscles than to have a sedentary lifestyle. So just start!

Finally, remember that the most important thing, instead of deciding what kind of exercises to do, what kind of gym to sign up for, or what kind of workout clothes to buy, is to:

• Warm up sufficiently before stretching or strengthening your muscles.
• Eat healthy. 
• Get enough rest. 
• Have good sleep hygiene. 
• Drink enough water.