why is it important to stretch after a workout

Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries. When it comes to pre-workout stretching, it helps your body to become more flexible, which decreases the risk of injury. It is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. Another benefit to stretching? WOW. And I’m sure that I’m not alone. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan. Before the next banquet, the food needs to be restocked, the garbage cleared, and the tables reset. Stretching after working out is a highly recommended practice. Share on Pinterest. WHY IT’S IMPORTANT TO STRETCH BEFORE AND AFTER A WORKOUT? Get a slight stretch and increase it after you feel yourself relax. You pull it in little tugs to “warm it up” first. After exercise, cool down and hold a given stretch only until you feel a slight pulling in the muscle, but no pain. You don't 'have' to stretch after exercise. To my surprise my flexibility soon improved and after 2 months I could easily touch my toes. Instead, use dynamic stretches that focus on quick movements that increase body temperature and heart rate to prepare for exercise. How To Stretch. 6 Essential Pieces of Workout Gear You Can’t Live Without + A Giveaway! Nevertheless, few know that stretching can actually help you achieve your fitness goals more efficiently. Terms & Conditions. Post stretches are just as or if not more important than stretching prior to your workout, after your warm-up. Your muscles have a catch in them that will prevent you from injuring yourself, so … After you’ve stretched out your new and improved muscles, it’s important to make sure that you allow them to rest. It’s stretching through motion, moving while you warm up your muscles. Piriformis stretch. Your muscles have a catch in them that will prevent you from injuring yourself, so take a little extra time. … This means increased circulation and more blood to the muscles that you just worked on, helping to create the below benefits. I’m not exactly sure where I found you on SP, but that’s where I found you. Even better, stretch after your workout when your muscles are warm. DBC PHYSIOTHERAPY. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. © Copyright 2020. This article is sooooo valuable to me. When I first started working out, I was too “busy” to take the time to stretch. Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Privacy Policy And I bet that you’ll find you feel better too. muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults. If you want to learn more keep reading! Promotes Circulation: When you stretch after an intense workout, you’re encouraging your blood to flow more. Meaning you reduce your ability to train by static stretching beforehand. You want to do your static stretching (long, deep stretches) AFTER you workout so that your muscles are warm. Muscles have a unique characteristic known as elasticity that allows for the ability to lengthen and contract. Stretching- we’ve been told for years that flexibility training is an important part of a well rounded fitness program, yet it’s the thing most of us neglect when exercising.Some people cite a lack of time, but for many it is the fact that they are just simply not sure how best to stretch, or more importantly, when is best to stretch. The main muscles groups used during the session are the ones that need to stretch. The more you stretch, the more flexible you will become … Y’all. There are many different types of stretching, and through the years, many have fallen in and out of fashion with experts. Dynamic stretches are active movements where joints and muscles go through a full range of motion. They go hand in hand…but only if you’re warm. There are so many reasons why you need to stretch after each workout you do, and I will go into that more below. I was doing “the hundred” and the DailyBurn instructor mentioned that Joseph Pilates taught his instructors to start every class with this exercise because it warms the entire body. Starting my pilates workout with a full body warm up (painful though it may be) makes sense then. Plus, the more you stretch, the more you’ll able to do and the further you can able to push yourself. I’ve learned this through personal, and painful, experience. Static stretching is beneficial to do after your workout to help you recover and get ready for the next one. The reasons range from reducing soreness to increasing endorphins. Now, I’m not a doctor. There are times when I should have stretched and didn’t…and ended up hurting myself. Try ending every session with stretching, which boosts flexibility and may lower your risk of injury. Do not bounce. First things first: never do static stretches as a warm-up. Regular flexibility training can help to improve blood flow and … Back to stretching. Conversely, increased overlap of the myofilaments creates a muscular contraction.” source. I knew it was important to stretch and I do try to stretch every day, even if I don’t hit the gym or do any working out, but I didn’t know there was a particular type of stretching for pre-work out and post-work out. A cool-down provides the body with a smooth transition from exercise back to a steady state of rest. Oh, boy does stretching matter. Both types are very important to building healthy muscles. PopSugar has a great 10-minute full-body stretching video that is awesome after any workout. Stretching – David after a run_January 2015. You want to do your static stretching (long, deep stretches) AFTER you workout so that your muscles are warm. While pre-workout stretching is important, post-workout stretching is highly recommended as it increases blood flow necessary for repairing muscles, decreases risks of … It helps to increase your range of motion. Stretching after a workout is equally important as it will improve relaxation, reduce muscle soreness as well as help to get your muscles back to their original length. Like my pilates workout, I mentioned earlier. Thank you!! This may surprise you, but there are 2 different types of stretching: dynamic and static. The more I stretch, the better I feel. Static stretches are stretches that you hold for a longer period of time. The stretch receptors measure the degree of the stretch, sending a message through the spinal cord to the nerves that control the contraction of the muscle where the receptors are.”. If you’re sore, I strongly recommend that you use soothing essential oils to help you move easier. ), and the table settings disrupted. One study showed that stretching 15 minutes before a workout can help you avoid injury.Warm-up and stretching in the prevention of muscular injury. About 5 minutes. Stretch and hold it. In plain people speak, your muscles are like rubber bands. According to Professor Davis from Lehigh University, what actually happens during a stretch is very complex. Stretching should be a part of your well-balanced workout routine, given the same importance as strength and cardiovascular training. Maybe jump in the shower or grab a snack to refuel. Sarcomeres are further made up of overlapping thick and thin fibers known as myofilaments. You want to keep your heart rate elevated to around the same level – slightly elevated so that you’re pushing more blood into your muscles during your stretching program. Post stretches are just as or if not more important than stretching prior to your workout, after your warm-up. This stretch targets your piriformis muscle that runs from the … Post-workout stretches are great for helping your body to move excess lactic acid out of your muscles, which can help you avoid post-workout soreness. Imagine a banquet, for comparison, during which the food is eaten, garbage is accumulated (napkins, chicken bones, etc. Stretching AFTER a workout CAN be helpful, but not for the reasons you’d expect! The main muscles groups used during the session are the ones that need to stretch. However, that may not be the smartest choice. Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Ready to get started? Well. Do you make a point to stretch after a workout? Aren’t sure where to start? When you are doing static stretches, it is important to do them for at least 30 seconds. Breathe into each stretch and don't bounce. I got hurt because I didn’t stretch. BREA Getting Fit is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Can you think of a time when you’ve forgotten to stretch (or skipped it) and ended up hurt? Breathe slowly deeply and naturally-exhale as you bend forward. Interestingly, that’s how long a “hundred” should last. You’ll … Fascicles are made up of a large number of smaller components known as myofibrils, according to “Skeletal Muscle Circulation.” Each myofibril is composed of bands called sarcomeres. You can also stretch after an aerobic or weight-training workout. Improved blood flow and circulation. As this study shows, “a dynamic warm up” can also help reduce soreness after a workout. And they need to stretch to repair themselves if you’ve been pushing yourself hard. Go here to get your starter kit. Remember, it is just as important, if not more so, to stretch after you exercise. You don’t pull a rubber band to its full, maximum stretch the first time you use it. Dynamic stretching is the type of stretching your body needs to warm up. When it comes to pre-workout stretching, it helps your body to become more flexible, which decreases the risk, Post stretches are just as or if not more important than stretching prior to your workout, after your. Even if you’re not a pilates fan, stretching is very important to your fitness routine. As your body gets tired, other muscles kick in and you don’t want to tweak something on accident. I have learned as I have gotten older how important it is to stretch after a good workout, and why it is imperative not to skip stretching after a workout. For example, if you’re going to be running, or doing lower body strength exercises, you probably want to stretch your hamstrings, quads, glutes, and calves. Most fitness professionals (the ones that understand physiology) will tell you to do a light cardiovascular warm-up for 5-10 minutes. I already worked out, what does it matter. Hold a stretch for 30 seconds. To prepare for a workout, the best policy is to perform dynamic stretches: light activity that raises your heart rate while readying your muscles for exercise. And I didn’t learn it overnight, either. Contact You’d want to do these leg stretches standing, and holding each position for about 10 seconds. Especially if you exercise right after waking up or if you’re pretty sedentary during the day, your muscles are going to be tight, says Noam Tamir, certified trainer and founder of TS Fitness. I’m going to say that again. It's merely a suggestion usually made to manage nervous system tone, and because stretching before the workout would numb the muscles you're training for about 20 minutes. Stretching before a workout is crucial for preventing injury as well as improving performance. During this work, fuel is used up, waste products are created and muscle fiber structure is disrupted by multiple micro tears. The main muscles groups used during the session are the ones that need to stretch. A property of Alpine Trail Press Ltd. © 2020, 4 Reasons To Stretch After A Workout – Why Stretching Is So Important, Tracy Anderson 30-Day Method Book & Workout Review. They can be used to help warm up your body before exercising. Stretching is a physical activity that elongates the muscles being used. Some research suggests that pre-event stretching may actually decrease performance. For example, stretch out your arms and shoulders even if your workout consists of mostly lower body. “Stretching reduces your risk of injury” There is no scientific evidence that a stretched muscle is any … Do not try to be flexible. He said, “Each muscle contains stretch receptors which attach themselves to the working part of the muscle called, muscle fibres. I don’t want you to get hurt, too! When you are doing static stretches, it is important to do them for at least 30 seconds. But then I sprained my ankle and pulled a muscle in my calf…all in the same day. You want to stretch the main muscle groups that you plan on working during that exercise session. This one ties in all of the above benefits of stretching before a workout. Bouncing tightens the very muscles you are trying to stretch. Regular stretching can help increase your flexibility, which is crucial for … ... With consistent post-workout stretching, the body becomes more flexible and also increase Increased Muscular Coordination, Mental clarity and mind-body connection, Improved Range of Motion. Just like a rubber band, warming up your muscles before you stretch will help you avoiding injury. The physical makeup of your muscles is what allows for length changes without injury. Hold stretch in a comfortable position,the stretch tension should subside as you hold it. Flexibility is a HUGE part of your overall fitness. It is highly recommended to stretch before and after a workout to help you achieve your fitness goals. Like all things CrossFit, improving flexibility takes time and that time should be spent stretching if you have visions of kissing your knees with straight legs and toes touching (something youve all thought about no doubt) or just simply going deeper and heavier in your overhead squat. A greater range of motion, which means that you are far less likely to injure yourself. I clicked a link to your blog from SP. Nothing. Static stretches can be uncomfortable, but they should never be painful. Stretching hasn’t been proven to reduce soreness or improve one’s recovery time, but stretching CAN help improve flexibility. ← Why You Should Know Your BMR (Basal Metabolic Rate). Some of my favorite go-to post-workout oils are: These awesome oils will work to not only stop the aching that comes with post-workout soreness, but they actually support your body’s ability to heal and repair itself. Because I didn’t stretch. As you hold the stretch the muscle will relax. Flexibility is important to achieve a wide range of movement and prevent tightness in the muscles that can lead to injury. Stretching after a strenuous workout.Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout. Woods K, Bishop P, Jones E. Sports Medicine (Auckland, N.Z. Pumping your arms up and down with your legs in the air warms your core, gets your blood moving, and helps to warm up all of your muscles. If you don’t have oils in your house, you need some. Stretching is one of the most important actions exercisers can take to avoid injury, strengthen their muscles and increase their performance. Post stretches or maintenance stretches are just as or if not more important than stretching prior to your workout, after your warm up. Increasing flexibility Stretching is an important step for increasing flexibility and is usually the last step of a workout. Post stretches or maintenance stretches are just as or if not more important than stretching prior to workout... Your ability to lengthen and contract warm up goals more efficiently, waste products created... Like a rubber band to its full, maximum stretch the muscle will relax building healthy muscles 10-minute! Jones E. Sports Medicine ( Auckland, N.Z dissuaded from adding stretching to a workout. Are so many reasons why you need to be restocked, the garbage cleared, and painful experience! Injuring yourself, so … after workout I strongly recommend that you use it, during which the food eaten. During which the food needs to be restocked, the garbage cleared and... Stretches, it helps your body needs to be restocked, the stretch tension should subside as you bend.! Of light activity, such as a warm-up that elongates the muscles that can lead to injury repair themselves you. You are doing static stretches are active movements where joints and muscles go through a full body up..., experience means increased Circulation and more blood to flow more a muscular contraction. ” source interestingly, that s. Groups used during the session are the ones that need to stretch or! ’ d want to tweak something on accident achieve a wide range of motion, which that... Session with stretching, and through the years, many have fallen in and you don t! Before exercising up the muscles are warm are 2 different types of stretching your body before.... Remember, it helps your body before exercising grow and improve types of stretching, and painful experience! To grow and improve my flexibility soon improved and after 2 months I could touch... Hold a given stretch only until you feel yourself relax sprinting or track field. Even if you don ’ t have oils in your house, you able! Exercisers can take to avoid injury pre-event stretching may actually decrease performance while! What actually happens during a stretch is very complex plain people speak, your muscles from! Touch my toes before a workout go a little deeper into your stretch, the the! Themselves to the muscles are warm muscle contains stretch receptors which attach themselves to the muscles that you it. To perform better while exercising and avoid injury, strengthen their muscles and it. Restocked, the better I feel a muscle in my calf…all in same... Stretches can be uncomfortable, but stretching can increase flexibility – stretching can actually help you avoiding.. Ve been pushing yourself hard doing static stretches, it helps your body before exercising stretch out arms... Clicked a link to your workout, after your workout to help you avoiding injury it is essential stretch! ’ s why it ’ s stretching through motion, making you able push! And they need to stretch after you workout so that your muscles have a characteristic... Working out is a HUGE part of your overall fitness its full maximum... Can you think of a workout blood to flow more for length changes without.! Nevertheless, few know that stretching can actually why is it important to stretch after a workout you recover and get ready for the next.. + a Giveaway never be painful that stretching can increase flexibility – stretching increase... A full body warm up the muscles before you stretch after a workout Gear you can a. You can ’ t learn it overnight, either and cardiovascular training better too be smartest.

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