Loosening up or warming up are phrases that fitness enthusiasts are using less and less
even though stretching is incredibly important to your fitness progress , in this blog i will
try to open your eyes about the various benefits that stretching can provide
First of all what is stretching : Stretching is a physical exercise that requires putting a body
part in a certain position that’ll serve in the lengthening and elongation of the muscle or
muscle group and thus enhance its flexibility and elasticity (Lindberg, S. (n.d.). 9 Benefits of
Stretching: How to Start, Safety Tips, and More. Healthline., n.d.)
And it is of many types :
Static stretching :it is when you hold a certain pose for a couple of seconds
Dynamic stretching : it is when you try to actively move a certain group of muscles
Benefits of stretching
The act of stretching before exercise provides many benefits starting with improved
flexibility and range of motion as it helps realign fibers in the direction of tension((Behm et
al., 2023) and it enhances athletic performance especially with muscle efficiency and
coordination (Rubini et al., 2007) in addition to improving circulation and blood flow
(Matsuo et al., 2022) as the muscle you target while you stretch widen and allow more
blood to flow through which signals to the heart to pump more
Enhanced posture
It helps with lengthening you muscles and aligning your spine and strenghtening your core
(Lohmann, n.d.)
Injury prevention
Injuries from exercise can be a significant challenge for fitness enthusiasts, but stretching emerges as a game-changing solution to manage soreness and minimize the risk of injury (Witvrouw et al., 2004). Beyond simply easing discomfort, stretching accelerates the breakdown of lactic acid buildup, promoting faster muscle recovery. It also enhances blood circulation, delivering essential nutrients and oxygen to tired muscles, which not only aids in healing but also boosts overall performance. Incorporating stretching into your fitness routine isn’t just a precaution—it’s a powerful tool to keep your body resilient and primed for success.
When to stretch
Before Exercise
Dynamic stretching takes center stage as the ultimate warm-up tool. This type of stretching involves controlled, movement-based exercises that effectively prepare your muscles for action. By mimicking the motions of your workout, dynamic stretches improve muscle elasticity, boost blood flow, and elevate your heart rate, ensuring your body is primed for peak performance. Research shows it significantly reduces the risk of injury by enhancing joint mobility and activating the neuromuscular system (O’Sullivan et al., 2009). Think of it as waking up your muscles, setting the stage for an energetic and injury-free workout.
After Exercise
Post-workout recovery calls for static stretching, the unsung hero of relaxation and muscle recovery. Unlike its dynamic counterpart, static stretching involves holding specific positions for extended periods, allowing your muscles to lengthen and recover. This technique is scientifically proven to reduce muscle tension, improve flexibility, and even lower stress levels, making it a perfect cooldown ritual (Cramer et al., 2007). Beyond relaxation, static stretching enhances circulation, flushing out metabolic waste and delivering nutrients to fatigued muscles, ensuring faster recovery and preventing soreness. It’s the perfect way to reward your body after pushing it to its limits!
Integrating stretching into your routine
Prepare Your Space
Begin by organizing your workout area. Keep your stretching or workout gear nearby to create a dedicated space that encourages consistency and convenience.
Dedicate Time for Stretching
Allocate at least 15 minutes within your workout routine specifically for stretching. This small commitment can significantly improve your performance and recovery.
Select the Right Type of Stretching
Static Stretching: Save static stretches for after exercise or recovery days. These longer-held positions help relax muscles, reduce tension, and improve flexibility, ensuring a smoother recovery process.
Dynamic Stretching: Perform dynamic stretches before intense physical activities. These movement-based stretches warm up your muscles, enhance blood flow, and prepare your body for action.
Common stretching mistakes to avoid
Overstretching : don’t over do it as it may cause tears in muscle fibers
Stretching cold muscles : prior to stretching you have to
arm up as emphasized in this study (McHugh & Cosgrave, 2010)
In conclusion
Integrating regular stretching in your exercise routine is an effective way to improve your
health and exercise performance. By practicing for a couple of minutes each day can
improve your posture, reduce your stress and enhance your performance.
Read more: 1 vs 7 Days in the Gym: Does More Really Mean Better ?
You can also see: 8 Minute Stretching Routine For People Who AREN’T Flexible!
