Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
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Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.



Farmed Production of Some Fish - and Seaweed - is Soaring

Farmed salmon -- like the ones grown in pens here in the Australian island state of Tasmania -- are easier to grow than some other fish species. Gregory PLESSE / AFP/File
Farmed salmon -- like the ones grown in pens here in the Australian island state of Tasmania -- are easier to grow than some other fish species. Gregory PLESSE / AFP/File
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Farmed Production of Some Fish - and Seaweed - is Soaring

Farmed salmon -- like the ones grown in pens here in the Australian island state of Tasmania -- are easier to grow than some other fish species. Gregory PLESSE / AFP/File
Farmed salmon -- like the ones grown in pens here in the Australian island state of Tasmania -- are easier to grow than some other fish species. Gregory PLESSE / AFP/File

The amount of farmed seafood we consume -- as opposed to that taken wild from our waters -- is soaring every year, making aquaculture an ever-more important source for many diets, and a response to overfishing.

According to the UN's Food and Agriculture Organization, nearly 99 million tons of aquatic animals (fish, molluscs like oysters and mussels and crustaceans like prawns) were farmed around the world in 2023, five times more than three decades ago.

Since 2022, the farming of aquatic animals has been steadily overtaking fishing around the world -- but with large disparities from species to species.

Fast-growing species

The two biggest sellers on the market in 2023, carp and tilapia, mainly came from freshwater farming, while other widely-consumed fish, like herring, came just from deep sea fishing

Thierry Laugier, a researcher at Ifremer, France's national institute for ocean science and technology, told AFP that fish farmers choose species that grow quickly and with simple requirements, to be able to control the life cycle.

Sales of the most widely farmed fish in Europe, Atlantic salmon, came to 1.9 million tons in 2023, 99 percent of which were farmed.

"We know how to control the ageing or how to launch a reproduction cycle, through injecting hormones," Laugier said.

Asia main producer
Asia is by far the biggest producer of farmed fish, accounting for 92 percent of the 136 million tons -- of both animal and plant species -- produced under manmade conditions in 2023.

"For carp, it comes down to tradition, it has been farmed for thousands of years on the Asian continent," the Ifremer researcher said.

At the other end of the spectrum, sardines and herring are just fished in the oceans, mainly for profitability reasons as some fish grow very slowly.

"It takes around two years to get an adult-sized sardine," Laugier said.

He said farming of some fish has not yet been started as, "for a long time, we thought the ocean was an inexhaustible resource".

Seaweed

Little known in the West, seaweed nevertheless accounts for almost a third of world aquaculture production.

Almost exclusively from Asia, seaweed production increased by nearly 200 percent in two decades, to 38 million tons. It is mainly used in industry, in jellies, pharmaceuticals and cosmetics, the expert said.

He said seaweed also has the major advantage of absorbing not just CO2 in the oceans, but also nitrogen and certain pollutants.

"And from an ecological point of view it is better to farm macroalgae than salmon," Laugier said.