You’re all set to have a great workout session—the right music is playing, you are entering the zone, and you even have a plan ready. But your plan does not include stretching at all, not even before and after your workout! You might think that stretching is no biggie and a waste of time, but let us stop you right there and tell you why you should stretch pre and post workout.
Make Every Workout More Effective With Different Types Of Stretches
When it comes to workout prep or cooling down after an intensive one, there are three primary types of stretching that you should know about and when to use each of them.
1. Static
This type of stretching usually involves holding a fixed position for a period of time, usually 10 to 60 seconds. Here, you actively or passively use your own muscle strength to stretch, enhancing your flexibility, reducing muscle stiffness, and improving your range of motion. This stretch is perfect after your workout as it helps you relax your muscles.
2. Dynamic
Dynamic stretching is a stretch that usually includes controlled movements that activate your muscles using their full range (Think of it as a workout but less intense). This extension is best before a workout as it increases blood flow, improves coordination, and enhances your overall athletic performance.
3. Ballistic
This type of extension usually involves bouncing around like a ball to push your body beyond its normal range of motion, where you use the momentum to stretch your muscles. While you do become flexible quickly with this type of stretching, be careful as you run the risk of getting injured due to its 'ballistic' nature.
With so many stretching methods and exercises to choose from, it becomes difficult to create a plan that incorporates the ones you need for your workouts. But with the help of fitness professional, you can make one in no time.
Stretching Before A Workout
Following a proper warm-up routine that uses dynamic stretching for 5-10 minutes provides various benefits that help you prepare adequately for your workout. A few benefits include:
1. Improves blood flow
When properly warmed up, you increase the blood circulation to your muscles, which then prepares them for intensive physical activities. This further improves muscle temperature and flexibility, making them more pliable and less prone to injury.
2. Enhances flexibility & range of motion
By stretching regularly, you can increase your flexibility by lengthening your muscles and tendons. This improves your range of motion during exercises, enabling you to move more effectively and efficiently.
3. Boosts performance
Adding stretching to your warm-up routine boosts your overall athletic performance, allowing you to perform better. With improved blood flow and flexibility, you might see a change in your strength, speed, and stamina during your workout, which may not have been there if you didn't stretch.
4. Mental preparedness
One of the most underrated stretching benefits is being prepared mentally. Many people get straight into working out without being mentally prepared, leading to a lack of motivation. But by stretching, you are psychologically preparing yourself for a workout ahead, allowing you to be ready to be ready.
Stretching After A Workout
After a good and long workout, you should stretch for several reasons, like reducing soreness, relieving stress, and even boosting energy levels. Here are a few benefits a good post-workout stretch offers:
1. Injury prevention
After working out, your muscles and joints are tight, and if not relaxed, they can cause injuries during your future workouts. Stretching after your workout lets you loosen your muscles and promote relaxation while preparing your body for your next physical activity.
2. Reduces muscle soreness
You are bound to build up lactic acid in your muscles after any physical activity, and it is the one you can blame for the soreness that you feel. But by stretching, you can flush out lactic acid while improving the flow of oxygen, thereby minimising the soreness you feel afterwards.
3. Relives stress
With the help of static stretches, you are loosening your muscles and relieving the stress built up in them due to being tight. When you stretch, you activate your parasympathetic nervous system (the one responsible for relaxing your body after stressful or dangerous situations), reducing stress levels. The calming effect you feel also improves your mental well-being by reducing adrenaline or cortisone levels.
4. Boosts energy levels
You might not believe this, but by improving your blood flow and reducing muscle tension, you reduce how exhausted you feel post-workout. The boosted blood flow carries more oxygen, leading to boosted energy levels!
With the benefits of stretching listed below, it is time to jump right into your workout routine. But if you are unsure how to incorporate pre and post-workout stretches into your routine, just talk to one of our fitness professionals.
