Stretching after physical activity important for muscles

Morning North6:13Wellness Column - stretching

If you are stretching before you work out, you may be doing more harm than For this edition of our Wellness Column, the CBC's Jan Lakes went to Sudbury YMCA trainer and wellness coach Brian Woods to find how to get the most out of your stretch.

Stretchingbefore a workout iscounter-productive, says a wellness coach and personal trainer in Sudbury.

Brian Woods, who is with the YMCA, says people shouldnever stretch a cold muscle. Instead, they shouldstretch at the end of a workout, when muscles are warm.

A recent study by the National Collegiate Athletic Associationfound the number of injuries increasedwhen static stretches were done before athletes worked out, he said.

He said amuscle will tense up if it is stretched while stillcold.

"In order to protect itself,the muscle will automatically contract. You can actually hurt yourself in the warmup."

For those who really want to stretch before physical activity, try a dynamic stretch a mobile stretch using musclegroups that are aboutto be worked, Woods said. Examples include lunges and squats.

Woods suggestswarming up with light cardio activity first, then stretching following the actualworkout.

"Hold your stretches for 20-30 seconds," said Wood."Induce a sensation of stretch, not pain, [and] not forcing."

Woods has been trying out a new way of stretching with some clients. Theyhold the stretchfor 2-3 seconds and then release that tension for another2-3 seconds.

Stretching after a workout helps to introduce the repair process to the muscle andallows the muscle to relax, Woods continued.He said stretching helps strengthenmuscles,balances out a workout and returns muscles to some sort of semblance of normalcyand balance.

Woods favourite stretch is an alternate leg cross, essentially sitting in a light squat with one ankle over the opposite knee pushing down.

• Series: Morning North Wellness Column