Stretch for days

Why doesn’t anyone like to stretch before or after their workouts? but complain about not being flexible? That is because they were like me before I knew why stretching was important. They assumed flexibility wasn’t important and probably didn’t want to take 10 minutes to do it, not to mention no one informed them of the importance.  So I am here to give you some big information on stretching and help you understand why it has some importance in our fitness world.

Static stretching before a workout isn’t necessary because it has proven to tire the muscles and if you are a runner, you especially do not want that to happen.  Before starting an exercise you should consider doing a “dynamic stretch” which isn’t the “holding the stretching” exercise, dynamic stretch is active moving pretty much and once finished with it, you should look into doing a warmup which will warm your body temperature and loosen your muscles. You can stretch at any point of the day, doesn’t have to be before or after regular exercise. You should stretch frequently, at least 2X a week if not daily.. for at least 60 seconds-2 minutes at a time. With age it is good to stretch to help you move better.  Different stretches are good at different times and for different workouts, so not every stretch is for every exercise; keep this mind. If you are doing leg day, then stretching your arms probably isn’t necessary and vice versa, not to mention if you don’t know how to properly stretch then it can cause injury so do your research and make sure you are cautious.  Those of you who are injured, it is good to talk with the Dr, about the extent of your injury.

Dynamic stretching:

  • Uses speed of movement, momentum and active muscular effort.
  • The end position is not held
  • avoids bouncing motions, and tends to be more sport specific movements
  • reduces muscle tightness
  • better done before starting your workout
  • 10 minutes at most normally
  • examples: walking lunges, frankies, scorpions, walking hamstring stretch.. ect

Static stretching:

  • Stretch muscles while body is at rest
  • held up to 30 seconds-2 minutes
  • shouldn’t be done before working out
  • better done after your workout for best results
  • example: sitting hamstring stretch, butterflies, ect

Ballistic stretching:

  • bouncing motion
  • not recommended, can cause injury
  • not controlled movement
  • examples: butterflies (uncontrolled)

PNF stretching:

  • Enhances both passive and active range of motion muscles
  • aids rehabilitation
  • for short term changes
  • done in mostly clinical settings
  • someone is stretching you out
  • have to know what you are doing otherwise could cause harm to the muscles
  • one of the most effective forms of stretching
  • examples: (Hold/relax and contract/relax)

So the next time you are at the gym, or before a competition, take some time to stretch, in the end if you do the right stretch you will enhance your flexibility.

P.S for those of you who are hypermobile (extremely flexible) that is not necessarily good either, because it can cause injury to your body and holds other issues that can weaken your muscle and tissues, definitely look into this.


Your blogger Shay-lon Moss


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Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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