I read as study a few years back by the Amer. College of Sports Med. It said that stretching before exercise had a minimal effect on reduction of injury. Still hard to believe.
I recently particapted in a myofascial release treatment and did a little research project.
The benefits of stretching after excercise, properly, are amazing. The way it affects change and reduces pain are almost immediate.
The Basics
-dynamic stretching before exercise (warm up)
-static stretching after exercise. Here is where we need to pay even more attention to soft muscle tissue (gentle, longer duration, feel barrier releases before moving on)
This has a noted affects on range of motion, pain management & blood flow.
Don't neglect the stretch.
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