How to stretch after flexibility training

In most cases, within 10 minutes after flexibility training, there is no need to perform long-term static stretching for more than 30 seconds. Instead, low-intensity dynamic activities to relax + targeted short-range static adjustments are more effective.

To be honest, I have been through this trap before. In the past two years, I needed to open my hips when practicing freestyle skiing. After each 40-minute special flexibility class, I also habitually held my legs on the mat for three to five minutes. As a result, when I did somersaults in the next two days, I always felt that my hips were floating and I had no strength when supporting. Later, the team doctor gave me a clear idea - the flexibility training itself has been through dynamic swings and PNF contraction. Relaxing and statically maintaining these modes minimizes the viscosity of muscles and tendons, and also achieves the extension of the target part. It is equivalent to you having stretched the rubber band to the appropriate new length. At this time, you continue to stretch it tightly. On the contrary, it will cause the soft tissue to relax excessively and lose its original elastic tension. It may even cause minor stretch injuries, and subsequent strength performance will be affected.

However, there is no completely unified conclusion in the sports circle on this point. Many bodybuilding friends around me are accustomed to arranging flexibility training at the beginning of the strength class for activation. After all the strength groups are completed, they will still perform short-term static stretching of 10 to 15 seconds for each part. Their body feeling is that this can not only maintain the flexibility gains gained from previous training, but also relieve delayed onset muscle soreness the next day. Current relevant research has confirmed both results. The core difference is actually the difference in training goals.

If you just take time to do special flexibility exercises today, such as practicing dance shoulder openings or practicing iliotibial band loosening for long-distance running, after the exercise, walk slowly twice, swing your arms and rotate your hips to let the blood circulation slowly decrease. If you feel that a certain side is still a little tight when you touch it, just hold a slight stretch at that position for about 15 seconds. You don't have to clench your teeth and pull until it hurts. Of course, there are exceptions. If you are doing rehabilitation flexibility training with old injuries, such as tight trapezius muscles caused by working at a desk for many years, or limited movement caused by old hamstring injuries, and the rehabilitation practitioner requires you to stretch for 20 seconds after the exercise, you must follow the doctor's advice. After all, this is a targeted functional adjustment, which is different from the logic of relaxation after ordinary training.

By the way, don’t just sit still and slump right after training. The muscles have just stretched out, and the blood will not flow when they are paralyzed. Most of the flexibility you just saved may be lost the next day, but the training will be in vain. Haha.