There are so many stretching types, options, and timing. This is going to try and give a good routine and best options available to be most effective in your stretching routine. A common question is should I go into a stretching routine first thing in the morning? The easy answer to that is no. Movement is good, but people typically only think of stretching as reaching down and pushing to end range of motion. The reason this isn’t a good idea first thing in the morning is that our discs fill up with fluid each night when we sleep. As you wake up and move around it will regulate about where it needs to be for the day. So if you try to push yourself and stretch far with really full discs and joints, there is potential for injury because these joints and disc are stretched out as far as they can go. For a morning routine I would recommend you do some more gentle dynamic type movements that aren’t pushing your end range limits in your range of motion. However, before you go to bed is a great time to do a stretching routine. You have gone through the day and the muscles are relatively warm and have been moving for the day. It will also help your muscles get some stretch before the contract while you sleep. As a recap, in the morning do more gentle movements or even go for a walk and in the evening do a stretching routine so that you stay loose as you go to bed and after a day of activity, as small or large as that may be.
When it comes to incorporating stretching into a workout, I would recommend a similar concept. A dynamic stretching routine such as unweighted squats, lunges, arm circles, etc. is best at the start of your workout. Then when you are finished go into a static stretching routine so your muscles won’t contract and are nice and warm. Last tip is as you age, stretching becomes more and more of a necessity to keep a healthy body. Stretching is an easy option for you to do at home or anywhere to keep yourself moving often and moving well.
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Research details on stretching options and what types of stretching is appropriate
