STRETCHING
Should it be done before or after exercise?
One of the questions we get the most often at the clinic is whether our patients should stretch before or after exercise?
There is no perfect answer, but overall, we would recommend static stretching after exercise, but dynamic stretching before exercise.
Dynamic stretching is done by swinging the limb throughout it's range of motion, thus warming up and 'lubricating' the joint for the activity that will be performed.
Static stretching is when you hold the stretch and don't move for about 20-30 seconds. Science has shown that holding a stretch over 20 seconds yields superior results. During static stretching, do not bob around, swing, or pulse...just stay in the position where you feel a good stretch, and no pain.
Check out the infograph below for more information!