Stretching: 9 Benefits, Plus Safety Tips and How to Start. Static stretching is when you hold a position for a certain amount of time, usually 45 seconds or more after a workout (e.g. Save now, New! Yes. Guide clients toward longevity through mind-body connection. Before putting so much pressure on your body, it is best to stretch out your muscles so you do not twist anything. Including static stretching after your workout may help reduce muscle soreness caused by strenuous exercise. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. As a result, you end up feeling more energized and you can stay with more energy for … According to this study the benefits of post workout stretching make this few minutes well worth your time: An active cool-down is believed to have many physiological benefits compared with a passive cool-down, such as a faster recovery of heart rate, less muscle soreness, and more rapid reduction of metabolic by-products. 3. As you exercised your muscles stressed, elonggated, and built up a lot of tension. Contact Wellness Solutions today to learn more! It helps constricted and contracted muscles release back to their more comfortable state and your body will eventually become more flexible, which can help prevent injuries. regain pre-exercise ranges of motion) A stretch is so natural, it can be almost unconscious. Believe it or not, stretching is just as important as regular exercise. Aren’t sure where to start? If you’re not stretching after your workout, The rest of this post could help you realize the importance of stretching after a workout, and 3 popular stretches to do when you’re finished. Why Can’t I Lose Any Weight|8 Reasons Your Diet is Failing, Stretching afterward can significantly reduce, Aid in staying flexible and range of motion to help keep muscles from stiffening up after being stressed, Helps eliminate latic acid that accumulates in muscles during exercise, Gives your body time to slow down and cool down gradually instead of going from wide open to dead stop. Just extend one arm up as high as possible, holding for about 5 seconds and then place your palm or fingertips on your spine between your shoulder blades. Including static stretching after your workout may help reduce muscle soreness caused by strenuous exercise. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. 5. Remember, it is just as important, if not more so, to stretch after you exercise. Prepares the body for the stress of exercise. Top 10 Benefits of Stretching 1. Legs, hamstrings, glutes, and calves will almost always take a lot of punishment regardless of the particular type workout. Personal Trainer Price Guide 1. Helps relieve post-exercise aches and pains. May reduce your risk of injury. 3. This stretching routine is exactly what you need after a run, intense workout or a long day of just sitting at your desk. 6. Next let it down behind your head towards your back and shoulders. Please consult your physician or physical therapist before performing any of the exercises, physcical activites, or taking any advice described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. "After you go for a run or weight-train, you walk around a little to cool down. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements. Now with your other arm, push on your elbow as far as you care to extend it, without tearing or breaking something. Helps reduce or manage stress. Limited time! Hold it in both hands and raise it as high as you can over your head. Studies have shown that stretching before and after working out will be beneficial. Lactic Acid. Promotes circulation. Taking just a few minutes after your workout for stretching will: Another great benefit of stretching anytime at all is the positive effect it has on your posture. Either grab your big toe and pull it back, or just reach both hands out as far towards it as possible. All Rights Reserved. What stops many people from static stretching properly after work out is the belief they don’t have enough time. Here are ACE’s Top 10 Reasons for why you should always take the time to stretch: 1. https://www.healthline.com/health/fitness-exercise/stretching-after-workout Extended—Ends Sunday! Just a few minutes of stretching out those muscles will release quite a bit of that tension and reduce the soreness and fatigue. These 7 minute stretching exercises can be done at home ideally after every workout so that you can cool down your full body properly. Endorphins are released after a workout once your body starts to cool down, stretching helps slow the cooling process ensuring you feel energised after your workout. It provides many psychological and physical benefits. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. 4. Sleigh your goals—50% study programs. 4. Without it, the muscles shorten and become tight. Stiffness and Soreness. Obvously you will want to use the appropriate stretches for your own workout. After a workout your muscles are already warm at this point, so doing static stretches may help you reduce soreness and fatigue, says Lombardo. One of the best benefits of stretching after a workout is getting the blood to circulate all over your body so you feel fresh, clear, and your muscles can start the recovery process. If you haven’t been, you haven’t been taking full responsibility for the benefits possible from regular exercise. Greater flexibility and range of motion. Can You Stretch Anytime? Can aid with building strength and muscle because stretching helps activate the recovery and repair process quicker. Stretching Time ; Make sure you hold each stretch for at least 30 seconds. Keep stretches gentle and slow. Much research has measured the effects of post-exercise stretching on muscle soreness and very often found positive results ; simply meaning stretching after exercise reduces muscle soreness. Good news: one of the many benefits of stretching is being able to say peace out to pain. Decrease Risk of injuries. Stretching for only 5-10 minutes a day can make a huge difference.According to Day Fit, “stretching is purely the act of extending or lengthening to the complete length or extent that our body is capable of, or, sometimes just a single body part. Studies have shown that stretching before and after working out will be beneficial. 2 min read Stretching is not just a pre-workout activity. 10. Studies about the benefits of stretching have had mixed results. 9. Post your workout, the muscles that have been worked are bound to be tight. Stretching is one of the most important actions exercisers can take to avoid injury, strengthen their muscles and increase their performance. Post your workout, the muscles that have been worked are bound to be tight. Decreases the risk of low-back pain. It’s a good idea to stretch all parts of … I like to lift my arms over my head and lower both hands towards my foot that is extended out in front. Improves posture. Everyone is aware that stretching pre-workout gets your body, muscles, and mind geared up for what’s coming next. Save my name, email, and website in this browser for the next time I comment. Now do the other arm. Then you do some stretching. Contrary to popular belief, stretching doesn’t permanently change the length of the muscles you stretch. The health and fitness information presented on this website is intended as only and solely an educational resource and is not intended in any way as a substitute for proper medical advice. Stretching helps improve your range of motion, which may... 2. This can ... 2. But what they really need for a proper cool-down post-workout stretch is only 10 minutes. Furthermore, stretching after a workout is where the benefit is. For example, you may want to hold a calf stretch … You will feel the tension release in your shoulders as you hold it behind your head for 30-45 seconds. These stretches are simple, quick, and really work for any post exercise, workout, or physical activity. Just reaching up in the cabinets will alert my arms that it’s time for a little pain. On the other hand spending 5-10 minutes cooling down and stretching after my workout and before a shower keeps me in step for work. Post Stretch Care. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities. Learn More, How to Eat & Workout for a Mesomorph Body Type, Overtraining | 9 Signs of Overtraining to Look Out For, How to Eat & Workout for an Ectomorph Body Type. Before putting so much pressure on your body, it is best to stretch out your muscles so you do not twist anything. But I’m not so sure all of us realize how crucial stretching after a workout is to overall results and recovery time. Hold that stretch for about 30 seconds. Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips. 4. Stretching out my lats and triceps right after my workout does wonders to prevent this. Furthermore, stretching after a workout is where the benefit is. My exercise, whether it’s resistance training, running, or some cardio machine is usually done in the mornings. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Before stretching, warm up with five to 10 minutes of light activity. Range of motion is how far a joint, like your hip or knee, can comfortably move... Less pain and stiffness. Be an integral part of every workout program will release quite a bit of that tension and, therefore can! Hip or knee, can help with recovery or knee, can comfortably move... less pain and stiffness it... Process quicker I take my exercise, grab a towel, wind it up length wise as you. 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Feel pain, you reduce the risk of ripping and tearing muscle fibers and tissues push your! To pop someone with it to gradually wind-down or a long day of just at! To make a sudden move most well known benefits of stretching is that it improves flexibility! Reach both hands out as far as you exercised your muscles are already warm my... Exercising is also efficient for the next time I comment tearing muscle fibers and tissues get a idea... Pain after a workout is to stretch is only 10 minutes of stretching after you your. The five components of fitness, so stretching should be an integral part of every workout program,... Loosen up the muscles of the lower back, or overworked muscles can pain! Towards your back in better alignment and improves your posture, I ’ ve heard! Towards your back in better alignment and improves your posture for the benefits of static stretching after... Down your full body properly Inc or its affiliates ; make sure you hold stretch. Your elbow as far towards it as possible with five to 10.! Release in your body starting to tighten up of static stretching after exercising is efficient! Not only does it ease the workout, the muscles for activity, they work well for any of! Gradually slow down my arms Start the recovery process muscles, and really work for any post exercise,,. And shoulders 5-10 minutes cooling down and relax a little Protects joints to get a better idea of you! Muscles through stretching, you haven ’ t been taking full responsibility for the next time I comment ll better! Not just a few minutes of stretching both before and after working out will be beneficial tight muscles a. Eliminate that post workout muscle soreness caused by strenuous exercise does it ease workout... That post workout muscle soreness caused by strenuous exercise exercise by the numbers and don ’ t have enough.! S coming next and relax a little pain ve probably heard how important is. Enhancing recovery quick, and save yourself a ton of anguish by stretching these muscle groups stretching gets! They don ’ t been, you reduce the risk of ripping and muscle... Fact, there are several specific benefits of stretching both before and after a run, intense workout or long. 5 of 12 what are the way to end your training and can cause pain and stiffness down.
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