Injury

Lean in to a stretch to boost your strength

Tap into strength and speed gains with some post-workout static stretching

DROP THOSE WEIGHTS and lean into a stretch to boost your strength. New US research shows that if you make time to hold a stretch at the end of your workout, you can increase your muscle power. Research published in the Journal

of Applied Physiology shows that stretching can have much the same effect on your muscles as weight-lifting does. Both cause micro-tears in the muscles that stimulate growth. Increased range of motion allows your muscles to lengthen, encouraging faster growth. However, when it comes to static stretching, timing is everything. Calf and quad stretches performed before a workout can actually impede your training. According to one meta-analysis, static stretching can reduce your power output in the subsequent session by

5.5 per cent.

ADD SOME LENGTH TO YOUR SESSION After your workout, do five sets of stretches that target your hamstrings, quads and calves. Hold each pose for 30 seconds