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We all know that we should be stretching, but many of us don’t understand the importance of stretching after workout sessions.
It turns out that there are a lot of good reasons to stretch after you exercise.
Stretching may be the most important thing you can do to improve your fitness and prevent injuries.
Read on to discover 10 benefits of stretching after a workout.
Along with some stretching exercises that you can start implementing into your post-workout routine.
Table of Contents
The Importance of Stretching
Stretching has numerous benefits. It helps your muscles stay flexible and keeps you healthy.
It also helps prevent injuries. So, if you skip stretching regularly, you should stop!
Here’s why:
When you stretch in the correct way, you lengthen your muscles and improve your range of motion.
This can help you move more easily and reduce your risk of injury.
Stretching also increases blood flow to your muscles. This helps with exercise recovery and prevents cramping.
And finally, stretching just feels good! It can help you relieve stress and muscle tension.
Making it a proper cool down for post-workout.
So take some time to stretch every day, and your body will live pain-free.
10 Benefits of Stretching
1. Reduces Muscle Soreness
One of the main reasons to stretch after a workout is to reduce muscle fatigue.
When you exercise, your muscles are damaged and tears occur in the muscle fibers.
This is part of the process that makes a muscle stronger, but it can also lead to soreness.
Stretching helps to lengthen the muscle and reduce the amount of micro-tearing that occurs.
This is vital to avoid chronic muscle pain and promote recovery and growth.
2. Increases Muscle Strength
You may be surprised to learn that stretches can increase muscle strength.
One study found that static stretching (holding a stretch for 30 seconds or more) can lead to an increase in strength.
The reason for this is that they increase the range of motion around a joint.
This allows you to use your muscles through a greater ROM, which leads to increased strength.
3. Improves Flexibility
This one is pretty obvious, but it’s worth mentioning.
When you stretch regularly, your muscles become more flexible. This is important for activities like yoga, dance, and martial arts.
4. Prevents Injuries
If your muscles are flexible and strong, they’re less likely to be injured. That’s because they can handle the stress of exercise and movements better.
Stretching can also help to fix existing imbalances in your muscles.
When one muscle is too tight, it can pull on a joint and cause problems.
Stretching can help to alleviate this problem.
5. Improves Posture
Tight muscles can pull on your joints and cause you to slouch.
Regular stretching can help to correct this by lengthening the muscles that pull you down.
6. Aids in Stress Relief
We all know that exercise can help the body release pent-up stress, but did you know that stretching can too?
When you stretch, your body releases endorphins, which have mood-boosting effects.
7. Improved Blood Flow
Stretches aid with increased blood flowing to your muscles and may even lower blood pressure.
This is important because it helps your muscles push out lactic acid, reduces the risk of heart problems, and keeps your immune system ready.
8. Boosts Energy Levels
If you’re feeling tired, a good stretch can help to increase your energy levels.
When you stretch, your muscles use oxygen and nutrients more efficiently, which leads to increased energy.
9. Enhances Mental Focus
When you stretch, it can help to clear your mind and improve your focus.
This is because stretching relaxes tense muscles, which can lead to a more relaxed state of mind.
10. Stretching Is Easy and Free!
You don’t need any fancy equipment or a gym membership to do it. You can stretch anywhere, anytime.
So, there you have it – ten great reasons to make stretching a part of your exercise routine.
You and I both know that everyday life throws lots of stress and tension at us. So don’t wait any longer, start stretching today!
How To Perform Proper Stretches
There are a few important things you should remember to stretch correctly:
1. Always warm up your muscles before you stretch.
This can be done by doing some light cardio exercises, strength training, or dynamic stretching (active movements).
2. Stretch slowly and hold each stretch for at least 20 seconds.
3. Never bounce while you stretch. This can cause injuries.
4. Make sure you breathe normally while stretching.
5. If you’re feeling any pain, stop and seek medical help.
Consider signing up for a physical therapy program if you want to learn all the best stretching techniques.
5 Great Stretches for After a Workout
Before attempting any of these stretches be sure to speak with a qualified physical therapist.
Now that you know the basics, let’s get to it!
Here are a few stretches to get you started:
Below is a playlist of videos that will play one after another.
1. Hamstring Stretch
Start by lying on your back with both legs extended in front of you.
Place a towel around your right foot and slowly raise your leg up, keeping your left leg flat on the ground.
Hold the stretch for 20 seconds, then repeat on the other leg.
2. Calf Stretch
Start by standing with your feet together and your hands on a wall or railing for support.
Keeping your left leg straight, step back with your right leg.
Then slowly lower your right heel until you feel a stretch in your calf muscle.
Hold the stretch for 20 seconds, then repeat on the other side.
3. Chest and Shoulder Stretch
Start by standing with your feet together and your arms at your sides.
Retract your shoulder blades and stick your chest up high.
Then extend both arms out to the sides.
Gently move your arms backward until you feel a stretch in your chest and shoulders.
Hold the stretch for 20 seconds.
4. Triceps Stretch
Start by standing with your feet together and your arms at your sides.
Raise your right arm up and over your head, then bend at the elbow so that your hand is behind your head.
Use your left hand to push your right elbow gently until you feel a stretch in your triceps.
Hold the stretch for 20 seconds before switching arms.
5. Biceps Stretch
Start by standing with your feet together and your arms at your sides.
Reach back and to the side with your right hand and grab onto a door frame or wall.
Gently rotate your body in the opposite direction until you feel a stretch in your bicep.
Hold the stretch for 20 seconds, then switch arms.
25 More Stretches for You
There are plenty of other stretches taught online you can do, but these are a good place to start. Here is a list of 25 more that I put together.
Remember to warm up, stretch slowly, and hold each stretched position for at least 20 seconds.
Maintain normal breathing and don’t bounce.
If you feel pain, stop and consult a physical therapist.
With a little bit of practice, you’ll be stretched properly in no time!
How Often To Stretch After a Workout
After you work out, you should stretch every time.
But how often should you stretch in general?
It depends on your goal.
If you’re just looking to improve your flexibility, then stretching daily is a good idea.
If you’re trying to increase your range of motion for a specific activity, then you should focus on stretching that area 2-3 times per week.
And if you’re trying to prevent injury, then stretching after your workout is a must.
So how long should you stretch for?
A good rule of thumb is to hold each stretch for 20-30 seconds.
But if you can’t hold it that long, then just go for as long as you can. And be sure to breathe deeply while you’re stretching.
However, if you’re dealing with a pre-existing injury the Mayo Clinic Advises adjusting your stretching routine.
In this case, speaking with a trained physical therapist to find the best stretching routine for you is a good idea.
Negative Effects of Not Stretching
- Increased risk of injury
- Decreased normal range of motion
- Joint pain caused by stiffness
- Weakened immune function
- Chronic discomforts (Migraines, Neck Pain, Achy Muscles)
- The body produces lactic acid and if it’s not properly pushed out this will slow recovery time.
- Increased risk of developing conditions such as arthritis due to joint strain
- Impedes athletic performance
Importance of Stretching FAQs
What Happens if You Don’t Stretch After a Workout?
Without stretching, you might experience some residual soreness from your workout.
You may also find that your agileness is decreased and your muscles are tighter than usual.
Finally, you could be more prone to injuries in the future if you don’t stretch.
Should I Do Stretching After a Workout?
Yes, you should stretch after a workout. Stretching adequately helps improve your flexibility and can help prevent injuries.
Why Is It Important To Stretch Before and After a Workout?
There are many reasons why it is important to stretch before and after a workout.
One reason is that stretching helps to warm up your muscles before you start your workout. This can help with injury prevention.
Another reason is that it helps relieve tension in your muscles after you finish your workout. This can help reduce muscle pain.
Finally, it can improve your flexibility, which can help you perform better during your workouts.
Summarizing the Post-Workout Stretch
Working out is a great way to stay healthy, but it’s important to remember to stretch afterward.
Stretching correctly after a workout has several important health benefits, including increased blood flow, flexibility, and muscle recovery.
In this article, I’ve listed the top 10 benefits of stretching after a workout, along with 5 stretches that you can start doing today.
So make sure you add them to your post-workout routine for the best results!
Also, feel free to read my article on the benefits of stretching your toes.
Sources:
https://www.dailybody.net/does-stretching-lower-blood-pressure/
https://healthyliving.azcentral.com/stretching-release-endorphins-6612.html
https://neuroandspineconsultants.com/blog/why-does-stretching-feel-good/
