What stops many people from static stretching properly after work out is the belief they don’t have enough time. But I’m not so sure all of us realize how crucial stretching after a workout is to overall results and recovery time. Just extend one arm up as high as possible, holding for about 5 seconds and then place your palm or fingertips on your spine between your shoulder blades. Most people stretch prior to exercise because they are aware that 1) muscles and tendons tend to shorten when not in use and cold 2) cold muscles are more prone to injury 3) it just makes the start of a workout easier. My exercise, whether it’s resistance training, running, or some cardio machine is usually done in the mornings. Before putting so much pressure on your body, it is best to stretch out your muscles so you do not twist anything. You will certainly feel the stretch. In only a couple of days you can’t help but notice that you are standing up straighter with more stature than before. It’s a good idea to stretch all parts of your … Save Big, Happy Move Year! Reducing muscle soreness after exercise is a cornerstone objective of enhancing recovery. 1. Now with your other arm, push on your elbow as far as you care to extend it, without tearing or breaking something. Can aid with building strength and muscle because stretching helps activate the recovery and repair process quicker. Reduced soreness – Stretching before and after a workout gives your muscles time to relax. Regular stretching can help increase your flexibility, which is crucial for your overall health. Hold that stretch for about 30 seconds. Lactic Acid. Save my name, email, and website in this browser for the next time I comment. 5 of 12 Just reaching up in the cabinets will alert my arms that it’s time for a little pain. regain pre-exercise ranges of motion) Improve Flexibility. Do you stretch after a workout? It’s beneficial for both body and mind to gradually slow down. That puts you at risk for joint pain, strains, and muscle damage. Almost of us experience tension in our muscles after exercising and it can get overwhelming quite... Protects Joints. Regular stretching will relax all of your muscles and therefore enable them to be more available during exercise. You can never go wrong, and save yourself a ton of anguish by stretching these muscle groups. Hold it in both hands and raise it as high as you can over your head. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. Stretching allows your muscles to relax. On the other hand spending 5-10 minutes cooling down and stretching after my workout and before a shower keeps me in step for work. If you feel pain, you've stretched too far. So, say goodbye to your tight muscles and limited range of motion. It’s a good idea to stretch all parts of … May reduce your risk of injury. Stretching, in general, is critical to the success of your workouts and your health. Taking just a few minutes after your workout for stretching will: Another great benefit of stretching anytime at all is the positive effect it has on your posture. One of the best benefits of stretching after a workout is getting the blood to circulate all over your body so you feel fresh, clear, and your muscles can start the recovery process. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Guide clients toward longevity through mind-body connection. Next let it down behind your head towards your back and shoulders. Everyone is aware that stretching pre-workout gets your body, muscles, and mind geared up for what’s coming next. … Decreases the risk of low-back pain. These few minutes get’s blood circulating and warming muscles before they start stressing from extreme exertion, but are there any real benefits to post workout stretching? In fact, they work well for any time of the day that you feel your body starting to tighten up. As you exercised your muscles stressed, elonggated, and built up a lot of tension. Without stretching after a workout, I am forced to endure my muscles starting to shorten, soreness, and in an hour or two I start coming down and start fatiguing. You’ve probably heard how important it is to stretch after a workout to lengthen your tired, tight muscles and improve flexibility. Copyright© The American Council on Exercise. These 7 minute stretching exercises can be done at home ideally after every workout so that you can cool down your full body properly. Stretching after exercising is also efficient for the body. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains. Now do the other arm. 7 Benefits of Stretching After Workout Improves Flexibility. Aren’t sure where to start? Stretching after a workout is a great way to end your training and can help with recovery. Prevent Injury. Stretching out my lats and triceps right after my workout does wonders to prevent this. Stretching for only 5-10 minutes a day can make a huge difference.According to Day Fit, “stretching is purely the act of extending or lengthening to the complete length or extent that our body is capable of, or, sometimes just a single body part. As previously mentioned, the primary objectives of post-exercise stretching to enhance recovery are two-fold: Reduce muscle soreness Reduce muscle stiffness (i.e. Good news: one of the many benefits of stretching is being able to say peace out to pain. Contact Wellness Solutions today to learn more! Here’s how to get started with hamstring stretches: Sit on the floor or ground with with legs extended in front of you. Post your workout, the muscles that have been worked are bound to be tight. 4. If you want to stay injury-free, limber and flexible, post-workout stretches are the way to go. Contrary to popular belief, stretching doesn’t permanently change the length of the muscles you stretch. Endorphins are released after a workout once your body starts to cool down, stretching helps slow the cooling process ensuring you feel energised after your workout. This... 2. Most people doing any exercise know the feeling shoulder and neck pain after a workout. To avoid that after your exercise, grab a towel, or broom handle. During a hard workout, muscles go through numerous contractions which leave them in a... 2. You may... Lowers Muscle Tension. Stretching helps improve your range of motion, which may also slow the degeneration of your joints. May reduce your risk of injury. Just a few minutes of stretching out those muscles will release quite a bit of that tension and reduce the soreness and fatigue. Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries. Personal Trainer Price Guide 1. One of the most well known benefits of stretching is that it greatly improves flexibility. Static stretching is when you hold a position for a certain amount of time, usually 45 seconds or more after a workout (e.g. Top 10 Benefits of Stretching 1. Limited time! A stretch is so natural, it can be almost unconscious. As my arms start the recovery process muscles, including triceps will naturally try to shorten. 2. Much research has measured the effects of post-exercise stretching on muscle soreness and very often found positive results ; simply meaning stretching after exercise reduces muscle soreness. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Either grab your big toe and pull it back, or just reach both hands out as far towards it as possible. Post your workout, the muscles that have been worked are bound to be tight. Stretching exercises are a staple of physical therapy for many reasons. Furthermore, stretching after a workout is where the benefit is. This is a good amount of time to help your muscles relax with each stretching exercise. Improves your performance in physical activities. Helps relieve post-exercise aches and pains. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Studies have shown that stretching before and after working out will be beneficial. You will feel the tension release in your shoulders as you hold it behind your head for 30-45 seconds. 3. Post Stretch Care. 3. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed. Not only does it ease the workout, but it strengthens your muscles. According to this study the benefits of post workout stretching make this few minutes well worth your time: An active cool-down is believed to have many physiological benefits compared with a passive cool-down, such as a faster recovery of heart rate, less muscle soreness, and more rapid reduction of metabolic by-products Read the study here Increases your range of motion. It may feel so good that you want to do a few reps. According to this study the benefits of post workout stretching make this few minutes well worth your time: An active cool-down is believed to have many physiological benefits compared with a passive cool-down, such as a faster recovery of heart rate, less muscle soreness, and more rapid reduction of metabolic by-products Read the study here 1. You’ll look better and feel better with only a few minutes following each workout. Benefits of Stretching. Decrease Risk of injuries. Some research shows that stretching doesn't reduce muscle soreness after exercise, and other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance. Stretching after exercising is also efficient for the body. Not only does it ease the workout, but it strengthens your muscles. Now raise it above your head as high as possible. If you are using a towel, wind it up length wise as if you are going to pop someone with it. Gradual relaxation. Before a Workout. Stretching: 9 Benefits, Plus Safety Tips and How to Start. To get a better idea of why you should make time to stretch your abdominal muscles, check out these benefits. Stretching After Exercise. If you are still dealing with sore and stiff muscles during your recovery time, it might be time to start using a quality foam roller. Remember to breathe. 50% off ALL ACE Specialist Programs. Prepares the body for the stress of exercise. Your body produces lactic acid which makes your muscles tired and sore, stretching helps to eliminate... 3. Take 10 breaths and concentrate on the muscles in your leg that you feel. While you could stretch at any time throughout the day, the best time for an athlete to stretch is during the workouts. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities. Stiffness and Soreness. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture. In fact, there are several specific benefits of stretching both before and after a workout. It helps constricted and contracted muscles release back to their more comfortable state and your body will eventually become more flexible, which can help prevent injuries. 8. There are several specific benefits of stretching after you finish your workout. Remember, it is just as important, if not more so, to stretch after you exercise. They are just as good after a walk around the park as they are for HIIT workouts, resistance training, or running for cardio. Improves mechanical efficiency and overall functional performance. Having tense, tight, or overworked muscles can cause pain and discomfort. Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips. Can You Stretch Anytime? Range of motion is how far a joint, like your hip or knee, can comfortably move... Less pain and stiffness. Not only can improved ... 2. All Rights Reserved. Studies have shown that stretching before and after working out will be beneficial. Lack of oxygen flow can hinder your performance, … Stretch after the workout when your muscles are already warm. Studies about the benefits of stretching have had mixed results. Keep stretches gentle and slow. Save now, New! Reduces pain and risk of injury. For example, you may want to hold a calf stretch … It’s a great way to strengthen … 6. HealthSpins is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Learn More, How to Eat & Workout for a Mesomorph Body Type, Overtraining | 9 Signs of Overtraining to Look Out For, How to Eat & Workout for an Ectomorph Body Type. This can ... 2. As a result, you end up feeling more energized and you can stay with more energy for … Sleigh your goals—50% study programs. A flexible muscle is less likely to become injured if you have to make a sudden move. If you want to seriously decrease or eliminate that post workout muscle soreness, make sure you are stretching immediately after your workouts. Helps relieve post-exercise aches and pains. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. So, that means I frequently go straight from the gym to work. PopSugar has a great 10-minute full-body stretching video that is awesome after any workout. With a towel you will need to grab it, like a stick, a little wider than your shoulders. A flexible muscle is less likely to become injured if you have to make a sudden move. Why Can’t I Lose Any Weight|8 Reasons Your Diet is Failing, Stretching afterward can significantly reduce, Aid in staying flexible and range of motion to help keep muscles from stiffening up after being stressed, Helps eliminate latic acid that accumulates in muscles during exercise, Gives your body time to slow down and cool down gradually instead of going from wide open to dead stop. But what they really need for a proper cool-down post-workout stretch is only 10 minutes. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements. Perform static stretching at the end of your workout (or before your workout for 45 seconds or less). Stretching Time ; Make sure you hold each stretch for at least 30 seconds. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body. A study in the Archives of Internal Medicine found that following an intensive stretching routine for 12 weeks dramatically improves chronic lower-back pain and reduces the need for pain meds. Reduces muscular tension and enhances muscular relaxation. Including static stretching after your workout may help reduce muscle soreness caused by strenuous exercise. Believe it or not, stretching is just as important as regular exercise. Life is just a lot easier when I take my exercise by the numbers and don’t skip my stretches. I like to lift my arms over my head and lower both hands towards my foot that is extended out in front. Hold a stretch for about 30 seconds, to the point of a slight pull, on each side. 9. Dynamic stretching should be used before a workout. If you haven’t been, you haven’t been taking full responsibility for the benefits possible from regular exercise. 7. 4. It provides many psychological and physical benefits. However, I’ve learned that upper body stretches sure feel good after a run? If your upper body is the workout routine today, and you did it justice, you’ll have sore arms later on; possibly tomorrow too? The health and fitness information presented on this website is intended as only and solely an  educational resource and is not intended in any way as a substitute for proper medical advice. It's a nice way to end a workout," Bracko says. When you elongate your muscles through stretching, you reduce the risk of ripping and tearing muscle fibers and tissues. Save Big, 30% off Nutrition Courses. Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. Legs, hamstrings, glutes, and calves will almost always take a lot of punishment regardless of the particular type workout. Tight muscles have a greater risk of injury and can cause you to compensate in other areas... 3. Stretching after a workout does the same thing, and especially after high impact muscles and workouts where you push your body whether for conditioning or strength, encouraging your body to relax and let go of any residual tension feels great. 3. Breathe through your stretches. Decreases muscle stiffness and increases range of motion. forward bend). Stretching is one of the most important actions exercisers can take to avoid injury, strengthen their muscles and increase their performance. 4. It’s easy to forget to breathe, but it’s important to oxygenating your body while you are stretching. The Benefits of Static Stretching Before and After Exercise BY Karl Riecken There are many different types of stretching, and through the years, many have fallen in … Before stretching, warm up with five to 10 minutes of light activity. After you’ve stretched out your new and improved muscles, it’s important to make sure that you allow them to rest. We all do it from time to time, but do you stretch after a workout? 10. 30 seconds is the right amount of time to release any tension that has built up in your body. Improves posture. Static stretches can be uncomfortable, but they should never be painful. Decreases muscle stiffness and increases range of motion. Without it, the muscles shorten and become tight. Proper stretching after workout helps in keeping your energy level steady and consistent. Next comes shoulder stretches. https://www.healthline.com/health/fitness-exercise/stretching-after-workout Before putting so much pressure on your body, it is best to stretch out your muscles so you do not twist anything. Like you, I’ve noticed a lot more people doing stretches before they exercise, than after a workout. One of the best benefits of stretching after a workout is getting the blood to circulate all over your body so you feel fresh, clear, and your muscles can start the recovery process. After a workout your muscles are already warm at this point, so doing static stretches may help you reduce soreness and fatigue, says Lombardo. Benefits of Post Workout Stretches: Increased Flexibility. Get Fresh Oxygen Flow. This stretching routine is exactly what you need after a run, intense workout or a long day of just sitting at your desk. Greater flexibility and range of motion. The biggest advantage of stretching after workout is that it improves your flexibility. You want to loosen up the muscles so that they contract again after you stretch. "After you go for a run or weight-train, you walk around a little to cool down. Here are ACE’s Top 10 Reasons for why you should always take the time to stretch: 1. May feel so good that you feel your body while you are going pop. Top 10 Reasons for why you should make time to time, but it strengthens your muscles relax each... Is so natural, it is to stretch: 1, post-workout stretches are simple quick. Hold it in both hands towards my foot that is awesome after workout... Go through numerous contractions which leave them in a lack of oxygen and essential nutrients wonders to prevent.! One of the five components of fitness, so stretching should be integral. Its affiliates able to say peace out to pain feel less stressed a staple of physical therapy for many.. Foot that is awesome after any workout at your desk exercises are a staple of physical for. 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