What Is The Benefit Of Stretching After Eexercise

+ Font Size -
15 Vital Advantages of Stretching Before, After, and During a Workout

 15 Vital Advantages of Stretching Before, After, and During a Workout

Many people are unaware of the benefits of stretching. They typically stretch once after they have completed their exercise routine, or just before beginning an exercise. You're not alone if you've ever wondered when the best time to stretch is—before, during, or after a workout. It's choosing the best time can be tricky. In this article, I'll discuss the benefits of stretching, as well as how and when you should incorporate stretching into your routine.

Before we get into the benefits of stretching, let's go over the fundamentals.


Stretching Methods

Stretching allows you to keep your body open and access a more free and fluid range of motion. It's an important part of exercise because it gives the body the space and flexibility it needs to complete movements safely, while also lowering the risk of injury and sore muscles.

Stretching can be classified into several types. Certain types of stretching will be more beneficial at specific points of exercise.


Static

This is a longer-held stretch performed during and after workouts in which the body remains still in the stretching pose.


Dynamic

Stretching like this is done before and during workouts. It requires you to move through stretches in a fluid motion repeatedly.



Passive

This type of stretching is done after working out and requires the use of bodyweight, equipment, or other props to allow your body to relax while gravity/equipment does the work.


Active

This type of stretching is done before, during, and after a workout and involves contracting the opposing muscle to the stretch area.


Stretching in a Safe Way

Before you stretch, make sure you're not completely chilled. If it's a pre-workout stretch, shake your body a little to get some heat circulating through your limbs before stretching them.

Each static stretch should be held for at least 30 seconds. Allow your body time to adjust to the length. This is far better for your tissues.

Maintain your edge. When you push too hard and feel pain, you are causing more harm than good to your body. Reduce the percentage to around 80%.


The Advantages of Stretching

Now that you understand the fundamentals, let's go over the benefits of stretching, giving you a comprehensive view of when to incorporate stretching into your exercise routine.


Stretching Prior to Exercise

Starting your workout by opening up your body allows you to access more range of motion in your athletic performance. Here are a few reasons why you should stretch before you exercise.


1. Avoiding Injuries.

Stretching your muscles lengthens them, which reduces the risk of ripping and tearing muscle fibers and tissues. This can occur as a result of pushing the body too hard too soon. If you start exercising without warming up or moving at all, the areas that are still tense and/or stuck are the most vulnerable to injury.


2. Increase the Flow of Fresh Oxygen.

A lack of oxygen flow can impair your performance and cause serious injury to your joints. When you begin to exercise, you may experience pains, aches, and tension if these areas have not been supplied with oxygenated blood. Stretching promotes the flow of fresh oxygen through your bloodstream to the rest of your body, which not only relieves pain and reduces injury, but also improves movement performance.


3. Lessen Fatigue.

When you stretch before a workout, you'll feel more able to withstand longer workouts because your muscles will be less likely to fatigue. Stretching awakens the areas that require more time and encouragement to wake up in order to efficiently carry you through longer workouts.


4. Boosts energy and motivation.

Blood builds up in muscles that haven't been used or stretched. As previously stated, revitalizing the circulation to the muscles will result in an increase in energy levels. The blood also flows through to the brain (especially if you are stretching through your back and spine), resulting in increased concentration and motivation to begin a workout.


5. Enhance Performance.

This one incorporates all of the previously mentioned benefits of stretching before a workout. You'll get more oxygen for your body, reduce your risk of injury, and increase your energy while decreasing fatigue; this will improve your overall performance of whatever exercise you're doing, whether cardio or strength.


Exercising Stretching

Fitness experts recommend that you take stretch breaks during your exercise session as a result of advances in functional understanding of how the body moves. This is something that modern fitness trainers will tell you, as the benefits of stretching are being taught more widely in any good personal training course.


6. Improve Coordination.

This is especially useful for those who are strength training. Stretching when a muscle is tired or burnt out is a good way to re-establish the pathways of your mind to muscle, making you feel more coordinated and allowing you to freshen up your technique to keep your movements safe for the rest of the workout.


7. Increase Your Energy Levels.

It's just as important to do this mid-workout as it is to deliver fresh oxygen[3] and wake up your body before your workout. You'll stay energized and then re-energize as needed to get through the tough times. 


8. Improved Body Awareness.

This not only prevents injury, but also allows you to assess your energy and fatigue levels to determine whether you need to increase your routine or rest your body if performance is lagging. Stretching gives you time to feel into your body, notice your heart rate, where you feel fatigue or tension, and then continue in a smart way. It's a case of'stop, stretch, and assess.'


9. Minimize Lactic Acid Buildup.

Lactic acid will most definitely be felt in the body, especially if you are doing intense strength training or high intensity interval training sessions. Stretching aids in the removal of it from the system. Fatigue and pain may occur as a result of lactic acid buildup, which can impair your performance for the remainder of the workout. Stretching relaxes the muscles and aids in the breakdown of lactic acid.


10. Intensify Body Movement.

Stretching allows your body to move more freely by elongating the muscles and reducing tight areas in the connective tissue. When you do repetitive or strength training exercises, the muscles constrict as you work, so when you switch to a new exercise, you should recreate length to perform the movements. For example, if you're doing lunges, stretch your quads and hamstrings before moving on to squats. Your squat will be deeper and more formful as a result.


Stretching Following Exercise

Sure, it would be nice if we could just lay down and be done with the workout, but research shows that those who don't take the time to stretch afterward will pay for it later, with sore and stiff muscles and a higher risk of injury.


11. Muscle Repair Right Away.

Stretching improves blood circulation, allowing muscles to relax and receive oxygen to repair themselves immediately.

As your heart rate decreases after exercise, your body has more time to receive blood flow, which starts the recovery process much faster than if you simply stopped without stretching.


12. Increase Flexibility.

A more flexible body not only allows you to perform interesting yoga poses, but it also reduces muscle tension. You'll notice a difference in your flexibility after a few weeks of regular post-workout stretching.

Holding more deep, static stretches at the end of your workout will give you more length in many areas of your body—more than you would have gotten pre- or post-workout.


13. Take Care of Your Joints.

Connective tissue surrounds your joints, and muscles attach to them. When you move through your range of motion around your joints (think knees, hips, and shoulders), you reduce tension and stuckness in those areas. This reliefs joint pressure and allows them to move more freely. Stretching after a workout massages your joints while your body is still warm.


14. Lower Your Chances of Cramping

When you stretch to remove lactic acid buildup, you are also relaxing the muscles and allowing energy, body fluids, and blood to flow freely without becoming'stuck' anywhere, which often causes cramping. Dehydration can also play a role in post-workout cramping, so sip some water while stretching.


15. Relax Your Body

Improved circulation results in a lower heart rate, which gradually returns to a resting rate. Stretching restores your body's balance at a slow pace, giving your body and mind a sense of patience, mindfulness, and relaxation after your workout.

Now that you have every reason to stretch at the start, middle, and end of your workouts, go ahead and stretch. Your body will appreciate it!


write a comment