HIGHLY RECOMMEND YOGA
DYNAMIC STRETCH BEFORE WORKOUT
ACTIVE STRETCHES: Get Blood flowing.
To prevent injury you want to make sure that you are as loose as possible. A light jog never hurts before a workout as well.
I usually just swing my body parts I'm about to workout or perform a couple body weight workouts.
STATIC STRETCH AFTER WORKOUT
HOLDING STRETCHES: Get stretched.
Hold Each Stretch for 15-30 seconds
Static Stretches might not sound like a workout in itself, however it is for your muscles. It can fatigue your muscles before you start your workout... why we do them afterwards.
The Importance of Stretching for Your Workout Routine
Stretching is often overlooked in workout routines, but it plays a crucial role in enhancing performance, preventing injuries, and promoting flexibility. In this blog, we’ll dive into the benefits of stretching, different types of stretches, and tips on how to incorporate them into your fitness regime.
Benefits of Stretching
Increased Flexibility: Regular stretching improves your range of motion in your joints, which can enhance overall performance in various physical activities.
Injury Prevention: Stretching helps to prepare your muscles for the stress of exercise. By warming up the muscles and improving their elasticity, you reduce the risk of strains and injuries.
Improved Circulation: Stretching increases blood flow to your muscles, which helps in delivering nutrients and oxygen. This can lead to better recovery and less soreness after workouts.
Enhanced Performance: A flexible and well-stretched muscle can generate more strength and power, leading to improved performance in your workouts and sports activities.
Stress Relief: Stretching can also provide mental benefits. It encourages relaxation and can help reduce tension in your muscles, contributing to overall well-being.
Types of Stretching
Static Stretching: This involves holding a stretch for a period of time (typically 15-60 seconds) without movement. It’s best done after your workout when muscles are warm. Examples include:
Hamstring stretch
Quadriceps stretch
Shoulder stretch
Dynamic Stretching: This type of stretching involves movement and is great for warming up before a workout. Dynamic stretches help improve blood flow and increase body temperature. Examples include:
Leg swings
Arm circles
Walking lunges
Ballistic Stretching: This involves bouncing movements to push your body beyond its normal range of motion. It’s less recommended for the average person, as it can lead to injury if not done correctly.
PNF Stretching (Proprioceptive Neuromuscular Facilitation): This advanced form of stretching involves both stretching and contracting the muscle group being targeted. It’s often used in rehabilitation and by athletes.
Tips for Effective Stretching
Warm Up First: Always warm up your muscles with light cardio (like jogging or jumping jacks) before stretching. This prepares your muscles for a more effective stretch.
Breathe Deeply: Focus on your breath while stretching. Inhale deeply and exhale as you hold stretches, allowing your body to relax into the position.
Listen to Your Body: Stretch to the point of mild discomfort, not pain. If something feels wrong, ease off the stretch.
Be Consistent: Make stretching a regular part of your fitness routine. Aim to include it before and after workouts, as well as on rest days.
Stay Hydrated: Hydration aids muscle elasticity, making stretching more effective. Drink plenty of water throughout the day.
"I incorporate a proper stretching routine because it significantly enhances my workout experience. By taking the time to stretch, you’ll not only improve your performance but also reduce the risk of injury and promote a healthier lifestyle. Remember, the key to successful stretching is consistency and awareness of your body’s limits. So, stretch it out and enjoy the benefits!" - Austin Pray
Happy stretching! If you want to talk about fitness or anything about health, email me at prayandaustin@gmail.com and I will forward you things that have worked for me and our community. Also, check out our high quality supplement company DexsterX.com
