Welcome to the first episode in our brand new recovery series. In this first episode, we explore stretching for recovery mainly looking at static stretching and after exercise. Before going into this episode we discussed how stretching after exercise just seems to be "one of those things" that people do. All 3 of us are from a military background and we know that it's normal for after a physical training session you conduct a "cooldown" which involves stretching. We wanted to find out if this is necessary or as we kind of conclude is a "session filler".

 

We start by looking at a fairly new piece of evidence which explores the intensity of stretching. Past papers have often looked at frequency and volume of stretching but often neglect the intensity (Low & High) so this data was interesting to explore. Spoiler alert but it comes down to time. If you have the time to stretch off after a workout and you want to then yeah go for it it's not going to cause you any harm and if done to a low intensity this new paper suggests it might promote recovery. Important to know that you DO NOT have to stretch after. This is where it's important to note that if you don't have time or would rather spend time doing something else then that's fine cause this suggestion of recovery from light identity isn't even significant. 

 

This is where we start to talk about applications such as ROMWOD/GODWOD for stretching at different times of the day where there could be more gains to be had not only physically but perhaps mentally. 

 

Going into this we knew everyone would be thinking of DOMs (reducing muscle soreness) and preventing injuries. Don't worry we tackle both of those and once again the data points to stretching after exercise will be of no great benefit.

 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

 

If you need some help with your fitness journey going into the new year then head over to trainprimal.co where we offer a variety of fitness packages to suit your goal. You'll also have access to our Facebook community where you can talk to all of us daily whether that's for more advice or just a chat. So, to enjoy a 7-day free trial head to trainprimal.co

​

Studies Mentioned

The effects of different passive static stretching intensities on recovery from unaccustomed eccentric exercise

The effects of static and ballistic stretching on delayed onset muscle soreness and creatine kinase

Effect of stretching on sport injury risk: a review

Static stretching does not enhance recovery in elite youth soccer players

Stretching and injury prevention: an obscure relationship

Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk

Stretching to prevent or reduce muscle soreness after exercise

Does Stretching Improve Performance?: A Systematic and Critical Review of the Literature

The effect of acute static stretch on maximal muscle performance: A systematic review