15 Important Benefits of Stretching Before, After, and During a Workout - Tips for Winners, 13 Cool Benefits of Stretching Before, After and During Exercise - THEZEROED. If you want to stay injury-free, limber and flexible, post-workout stretches are the way to go. The biggest advantage of stretching after workout is that it improves your flexibility. Fitness Advice for Introverts Who Don’t Like Crowded Gyms, Know Why Body Weight Training Is So Very Much Important. Contact Hawaii Sports and Balance Center in Lihue and Kapa'a today to learn the benefits of stretching. Stretching after exercise can help relax the tension in your muscles. What stops many people from static stretching properly after work out is the belief they don’t have enough time. Or, you may wish to do the stretching as its own activity separate from your cardio or strength exercise workouts. It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners. How Can You Come Down After Your High-Power Evening Workout. Stretching After Exercise. In addition, stress can also contribute to the tension in your muscles. Stretching after working out is a highly recommended practice. […], Your email address will not be published. Moreover, every time you sit or stand incorrectly, you end up putting additional strain and pressure on your muscles. But there are some benefits of stretching that might just make you want to add it to your routine. Hence, it is important to stretch as stretching eliminates the lactic acid that has accumulated inside the body and also relaxes the muscles. Stretching after exercise not only decreases muscle tension, but it also improves your overall flexibility. Helps relieve post-exercise aches and pains. Stretching helps in your heartbeat returning to a normal rate. When you go through an intense bout of exercise, your body can feel drained and fatigued, but stretching and breathing techniques will help you feel rested and relaxed. You will find it easier to bend, stand, squat and do a host of other flexibility related exercises, which would have otherwise not been possible. In fact, you can stretch several muscles groups at once, thereby saving more time of yours. */. If that wasn't enough to convince you, here's a few more benefits of a daily stretching session: Reduced pain. If you use your muscles and stretch them after a workout, you will be able to utilize the same muscles towards a greater range of motion. You can do either an active or dynamic warm up, just avoid pushing to the point of pain, or doing too much ballistic activity! On the other hand, dynamic stretching exercises refer to those exercises that need active movements from you. It makes the workout regime well-balanced. If you’re not stretching before and after your workout, however, you’re not really taking advantage of a complete workout routine. As a result, you end up feeling more energized and you can stay with more energy for the rest of the day to meet any challenge. Stretching is one of the easiest ways through which you can eliminate this lactic acid. These few minutes get’s blood circulating and warming muscles before they start stressing from extreme exertion, but are there any real benefits to post workout stretching? Subscribe our newsletter to receive the latest news and exclusive offers every month. Stretching exercises are a staple of physical therapy for many reasons. Proper stretching after workout helps in keeping your energy level steady and consistent. One of the most underrated aspects of the workout regime is the post-exercise routine. Your email address will not be published. That puts you at risk for joint pain, strains, and muscle damage. However, that is not the smartest choice. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. Dynamic stretches are usually done before a workout since they help warm up your body and increase the heart rate up. 4. […] for it later, with sore and stiff muscles and more risk for injury. All Rights Reserved. Several studies have shown that if your don’t stretch after a workout, the effects can leave you sore, in […]. This can have a negative impact on your health if not taken care of. You have to go through a gradual flow and stretching is the perfect gateway to that. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. 3. But in due time, you will. In fact, stretching is the gradual shift to a stage of relaxation after a heavy workout. If you are experiencing too much pain, then stop immediately. When you hold static and deep stretch poses at the end of your workout routine, you will have more access to the length in various parts of your body. You would also be in better control of avoiding any potential back injuries in the future. STARMARK FITNESS STUDIO PRIVATE LIMITED | ISO 9001:2015. As such, your muscles are also able to heal quickly after a workout session. This better prepares the muscles for a workout. If you don’t stretch after an intense workout, your muscles remain tight and you run the risk of incurring injuries. In the process, your stress level goes down and you, in turn, feel calmer. Better posture and less back pain. 4. Implementing static stretching after exercise lengthens and brings more elasticity to your muscles. 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. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Stretching After Exercise . Stretching after a workout does the same thing, and especially after high impact muscles and workouts where you push your body whether for conditioning or strength, encouraging your body to relax and let go of any residual tension feels great. As a result, you end up feeling more energized and you can stay with more energy for … This also allows the heart rate to come back to its original resting rate. (function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[1]='FNAME';ftypes[1]='text';fnames[4]='PHONE';ftypes[4]='phone';fnames[0]='EMAIL';ftypes[0]='email';}(jQuery));var $mcj = jQuery.noConflict(true); ©Copyright 2020 - Disc-me.com All rights reserved. This also means that you would not experience any sort of cramping in your body after a workout as they are usually the results of body fluids getting stuck in your body. They are made of connective tissues and have various muscle attachments. With consistent post -workout stretching, the body becomes more flexible. Like what I discussed earlier, exercise can shorten and tighten your muscles. Stretching after exercise can help to relax and balance the tension on muscles that have just been exercised. Now, we do understand that all of us have a tight schedule and we probably can’t devote more time to our workout regime than we already do. For instance, if you walk on off days, it’s important to warm up and cool down, just like you would do if you were exercising using workout equipment or doing a gym workout. 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. Dynamic stretches, which are best for pre-workout, activate muscles by using them instead of holding a single pose. Muscle soreness is dependent on the intensity of the exercise and your physical conditioning. So, this is why immediately resting after a workout is not recommended. Reduces pain and risk of injury. Your joints play a vital role in supporting and moving your body. In addition, we will also talk to you about the different types of stretching that you can do. You may not notice the difference immediately, but after a few weeks, you would find yourself to be more flexible than you were before. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. Stretching is one component of fitness that a lot of us find way too easy to skip. It is extremely important to eliminate this lactic acid because if it stays accumulated inside your body, your muscles will never be able to relax. 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. Both your muscles and joints go through a full range of motion. Stretching would help in proper alignment, which ultimately would improve your posture. Stretching after workout will assist in balancing your mind and releasing the stress and pressure you’ve got during the workout. Stretching is one of the most important actions exercisers can take to avoid injury, strengthen their muscles and increase their performance. Furthermore, stretching plays a great role in lowering back pain. Most of us are extremely negligent and even ignorant of the actions that need to be taken after finishing our workout routine. 1. Take a few minutes before and after exercising to enjoy the benefits stretching can provide. Request Appointment Lihue | (808) 632-0033 Kapa'a | (808) 378-4477 A lot of people are unaware of the different types of stretching exercises. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout. Exercise Makes You More Creative: Find Out How? It also moves your joints through their full range of motion, increasing the flexibility in your tendons, which connect your muscles to bones, so you're less likely to suffer from runner's knee or tennis elbow, Brennan explains. In this instance, it can also help to stretch the energy out of you. Benefits of Post Workout Stretches: Increased Flexibility. Maybe you won’t see the positive as well as negative implications right away. As per a study conducted in the year 2015, it was seen that if you combine a strength-based training routine with stretching exercises, then you would be able to avoid any sort of shoulder or back pain. Proper stretching after workout helps in keeping your energy level steady and consistent. Stretch before and after a workout is highly recommended and very beneficial for helping you achieve your fitness goals. When the body cools down, the brain releases endorphins, a natural and healthy feel-good chemical. Static stretching refers to the stretches where you have to hold a pose for a period of time that can last anywhere between 20 to 60 seconds. © Starmark Fitness Studio Private Limited. Immediate Muscle RepairThe improved circulation of blood that occurs through stretching allows […], […] do I have to stretch after a rigorous workout sesh? Benefits Of Stretching After Exercise. This knowledge would help you figure out which stretching exercise is appropriate for which time. Stretching allows the body to cool down and also helps the heart beat to return to normalcy. If you stretch properly, you’ll likely notice that your energy level is steady and consistent. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains. Pushing too hard will cause more damage than good. Don’t worry! Static stretching increases PSNS activity, which may, therefore, improve relaxation. Increase Muscles Coordination Feeling tired and weak after an intensive workout is possible to happen and stretching will help your body to get back to the normal condition. Not to mention, stretching would also give your muscles tone and help them look slender. /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. Benefits of stretching after a workout Greater flexibility and range of motion. Static stretches, where you hold a single position to activate a muscle stretch, are better done post-workout after the muscles have been warmed up and used. You don’t have to do static stretches per say, but a good dynamic cool down is great to help lower your heart rate and keep the muscles mobile. Duration Doesn’t Substitute for Intensity. The benefits of stretching go far beyond your muscles, though. Static stretching is wonderful for using after you finish exercising. You need to have a clear understanding of them before trying them out. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretching may help you: Improve your joint range of motion Improve your athletic performance Decrease your risk of injury Stretch after the workout when your muscles are already warm. Without complicating the subject and causing confusion, we just want to keep the classifications simple for a better understanding. Stretch after the workout when your muscles are already warm. When you stretch after a workout, you benefit from both physiological and psychological effects. Most people feel the necessity to take a short nap or hop in the shower or nibble in some snack immediately after they finish their workout session. In fact, there are several specific benefits of stretching both before and after a workout. This is meant to relax you, not to cause additional pressure on you. Traditionally this was done after a cool-down period. There are several specific benefits of stretching after you finish your workout. It is far easier to make exercise a habit if it is a daily one. Exercise Daily. We all know how important it is to stretch before a workout session since it helps in stimulating your movements, warming up your body, and preparing it for the exercises you are about to perform safely. Stretching isn’t just for the muscles. Tight, tense muscles can lead to poor posture. You don’t have to stretch for a long time after workout. Karl Reicken, Coordinator of Performance Testing at the National Training Center, explains the latest research on static stretching and provides some surprising insights. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. This is why fitness trainers around the globe recommend their clients to include stretching in their workout routine. Almost of us experience tension in our muscles after exercising and it can get overwhelming quite soon. Benefits Of Stretching Benefits of stretching include increased flexibility, range of motion, improved sports performance, injury prevention, preventing muscle soreness, improving posture and stress relief. If you aren’t exercising at all, I recommend starting by exercising ... 2. Benefits of Stretching After A Workout. You will be able to move around easily and will experience a better range of motion. In this type of exercises, you stay in a particular place and don’t move at all while stretching a particular muscle or group of muscles. Tip: focus on the muscles you are using during your exercise/ work out as well as ones that are sore or particularly tight. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. Required fields are marked *. Stretching can help increase the flexibility of your joints. Remember, it is just as important, if not more so, to stretch after you exercise. Well, that is because every time you workout, your body produces lactic acid. When you indulge in an intense workout, the body pumps blood faster to the heart making it beat at a rapid rate. On the other hand, if your muscles remain tight after a workout, it increases your risk of muscle injury. Save my name, email, and website in this browser for the next time I comment. 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… ((Diversified Integrated Clinic: Benefits of Stretching after Workouts))11. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Stretching also gives you a chance to tune into your body, taking notice of any sore muscles or joints that need extra attention or a break. While stretching, don’t push yourself too hard. There is a process to everything and they need to be performed properly so that you can reap the most benefits out of the efforts you are putting in working out. It would offer your body and mind with a sense of mindfulness and patience. We suggest stretching post workout as your muscles are warm and less injury prone! I just want to lay down and relax. Be sure to do dynamic stretching before – and static stretching after – exercise of any type, whether you’re walking outside in nature or engaging in a full body workout at Curves. Enhanced muscle coordination is a common benefit of stretching, especially for people participating in strength training. Stretching and flexibility is often overlooked but is important to include into your routine to ensure overall physical fitness. Stretching should be a part of your well-balanced workout routine, given the same importance as strength and cardiovascular training. 4. Here we explain how and why these benefits of stretching are achieved. Broadly speaking, stretching exercises are primarily of two types – static and dynamic. 4. Muscles that have not been stretched tend to remain constricted which prevents you from using them to their full capacity. The Benefits of Static Stretching Before and After Exercise There are many different types of stretching, and through the years, many have fallen in and out of fashion with experts. Your shoulders, hips, and knees need to be taken care of if you want to better mobilise your body. Immediately after a strenuous workout session, your body pumps blood at a faster rate to your heart, making it beat at a much faster rate. The blood circulation to the muscles is once again resumed with stretching. Stretching your muscles consistently will eventually allow you to use their full range of motion. Without it, the muscles shorten and become tight. You may be tempted to rest immediately after a workout session but trust us; you need to understand the importance of stretching after workout. The value that you give to stretching before exercises, the same should be given to the post-workout stretching. 7 Simple Rules to Live by to Get in Shape in Two Weeks. One of the most overlooked aspects of exercise is stretching after a strenuous workout. To put it simply, stretching help in taking care of every sore muscles and joints. The moment you workout muscles, the body produces lactic acid which makes the muscles fatigued and sore. As we have stated above, stretching helps in improving blood circulation which ultimately helps in bringing back your heartbeat to a normal rate. Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries. Read an in-depth article on the benefits of stretching before and after a workout. This is why we recommend you to stretch your hip flexors, hamstrings, and the muscles attached to your pelvis. So, it is time to stretch it out…. But what they really need for a proper cool-down post-workout stretch is only 10 minutes. ’ ll likely notice that your energy level is steady and consistent after. Easily and will experience a better range of motion you have to go a! 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Can you come down after your workout increase the heart beat to to. Flexible, post-workout stretches are usually done before a workout is not recommended particularly tight we just to. Stretching increases PSNS activity, which is a daily stretching session: Reduced pain exercise workouts our newsletter receive! It has been seen that leg stretches done after a workout your fitness goals heartbeat to stage! At any time of day as it reduces muscle tension this is meant to and...