Stretching before and after training

Experienced instructors taught us from the very beginning to stretch before and after training. We were told that this would lead to a reduction in injuries and prepare our muscles for more complex strength training, and as a result, reduce pain after training. Many years have passed, and today no one has any doubts about the benefits of stretching before and after training.

Beginners usually finish their classes and go to the shower, forgetting that stretching is still needed to normalize the pulse. There is no need to spend a lot of time stretching before and after training, 15-30 seconds of stretching for each muscle group will be enough.

Recommendations:

Always take 5-10 minutes to stretch before training. Before training, dynamic stretching is better suited.

At the end of the workout, the muscles are well warmed up. It's a great time to stretch them. In this case, use static stretching.

Add at least one day a week to develop your flexibility. Qualitatively work on stretching all parts of the body.

Before stretching, it would be wise to first warm up the muscles, for example, by walking or running on the spot, and then doing stretching.