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