The Do’s & Don’ts of Stretching for a Workout

The Do’s & Don’ts of Stretching for a Workout

The rules and warnings about stretching are all over the map. Here’s what you need to know…

One of the most crucial parts of your workout is the cool-down stretch. Stretching keeps your connective tissues elastic. It also helps your body flush out the lactic acid that accumulates in your muscles after exercise—the same lactic acid that contributes to aches and pain. Finally, stretching improves the range of motion in your joints and muscles and helps relieve stress and prevent injury.

Stretching is especially important as you get older. Our joints tend to lose some of their flexibility, but this tendency can be combated by regular stretching. The younger you are when you start stretching, the move flexible you’ll be as you get older. Static stretches are a classic way to enhance flexibility. These stretches are a slow, gradual, and controlled elongation that brings muscles through the full range of motion. Hold them for fifteen to thirty seconds in the furthest comfortable position, without pain.

Proper Stretching Tips

  • Stretch your muscles when they are warm, not cold. After cardio activity is a good idea because your large muscles are warm and flexible.
  • Focus on the muscle you’re stretching.
  • Breathe deeply while you stretch. If you inhale as you begin your stretch,  you’ll find that your muscles extend comfortably even further. For stretches that require you to bend forward, exhale as you bend forward and inhale slowly as you hold the stretch.
  • Move into the stretch until you feel a slight tension, but no pain. The stretch should feel good, even if your muscle feels slightly achy.
  • Hold the stretch for ten to thirty seconds. If you are a beginner or have rarely stretched before, start with ten seconds and gradually increase to thirty seconds.
  • Release the stretch slowly. Never bounce or jerk out of the stretch- that can trigger the stretch reflex, which causes the muscle to tighten, rather than relax, to protect itself from injury.

Adapted from The Fat Flush Fitness Plan

The Do’s & Don’ts of Stretching for a Workout

Stretching: 5 Myths and Truths

Stretching is important to keep the body limber, relaxes the body and mind, keeps circulation going, and also helps release toxins. But with all the benefits, is there a “right” time and “right” way to stretch? Here are some popular myths and the truth behind them…

1. Myth: Stretching one particular muscle (or group of muscles) will only relieve that area, hence the reason for LOTS of different stretch moves.
Every muscle in your body is connected— have you ever heard to relieve a headache, put pressure on the fleshy part of your hand at the base of your thumb? It works! But back to stretches…stretching one area will be beneficial to multiple different areas because things in our bodies are so interconnected. Don’t have a lot of time for stretching? Pick a few different moves and rotate through them regularly.

2. Myth: Stretching a few times a week is more than enough.
Consistent stretching is important to maintain the benefits. Think of your body like a rubberband— stretch it out every now and then, it will tighten right back up. Stretch it regularly and, over time, it will sustain the loose flexibility.

3. Myth: Stretching after a workout isn’t important, as long as you stretched beforehand.
Actually, the post-workout stretch is just as important as your pre-workout stretching. It’s a soothing way to cool-down your muscles thoroughly.

4. Myth: Stretching isn’t important if you’re already flexible.
False. Stretching and warming up muscles are important for anyone with blood flow. (So…everyone.) Like we talked about earlier, stretching increases blood flow and helps the body release toxins. If basic stretches are too easy, push on to some more advanced moves.

5. Stretching (or not) has no effect on performance.
Flexible muscles improve your body’s range of motion, which means you can DO more stuff. Have you ever simply reached for something and felt a painful strain in a muscle? You were reaching beyond your ‘range of motion’.

The key is to start slowly, easing into the movement or position. Although you should feel some strain when you stretch, your muscles should still be comfortable and not in any sharp pain. Try not to bounce in the position or move too quickly— this gives your muscles no time to ‘stretch’, but instead forces them into the ‘finished position’, which defeats the purpose.

Pin It on Pinterest