So, you’ve decided to get serious about your workouts – awesome! But before you dive into those presses and squats, there’s something important you shouldn’t skip: stretching!
Stretching before and after your workout can make a world of difference in how you feel and perform. According to the NHS, it’s also critical in helping you to improve your posture, reduce aches and pains, and avoiding injury in your daily life.
Let’s break it down in a way that’s easy to understand and, most importantly, easy to do.
Pre-Workout Stretching: Wake Up Those Muscles!
Think of pre-workout stretching as your body’s wake-up call. It’s like saying, “Hey, muscles, time to get to work!” But here’s the important bit: you want to keep it dynamic.
What Are Dynamic Stretches?
Dynamic stretches are active movements that help increase your heart rate, improve blood flow to your muscles, and enhance your range of motion. The goal here isn’t to hold a stretch but to move through it. Here’s a few examples of dynamic stretching exercises:
- Leg Swings: Stand tall and swing one leg forward and backward like a pendulum. You can hold on to a wall if needed. This warms up your hips and hamstrings.
- Arm Circles: Stand upright with your arms extended out to your side. Make small circles, gradually increasing the size. Alternative between swinging your arms forwards and backwards. This loosens up your shoulders.
- Lunges with a Twist: Step into a regular lunge position. Reach overhead with your arm and bend your torso towards the side. This gets your legs and core ready for action.
Post-Workout Stretching: Cool Down and Recover
After your workout, your muscles are warm and more pliable, which makes it the perfect time to stretch and help your body start the recovery process. This is where static stretching comes in.
What Are Static Stretches?
Static stretches involve holding a stretch for a longer period (usually 20-30 seconds) without moving. The goal here is to improve flexibility and help your muscles relax after they’ve worked hard. Here are a few examples of dynamic stretching exercises:
- Hamstring Stretch: Sit on the floor, extend one leg out, and reach for your toes. Hold the position—no bouncing!
- Quad Stretch: Stand on one leg, grab the ankle of the opposite leg, and pull it towards your glutes. This stretches the front of your thighs.
- Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground. This is a great way to gently stretch your back and relax your entire body.
If you’re looking for an even deeper regular stretch, check out Beckwith’s yoga classes on our class timetable. Also, keep an eye out on our class timetable for new stretching classes here!
Final Tips for Stretching:
- Breathe: Whether you’re stretching before or after your workout, remember to breathe deeply. It helps you relax and get more out of each stretch.
- Listen to Your Body: Stretching should feel good—not painful. If something doesn’t feel right, ease off or try a different stretch.
- Consistency is Key: Make stretching a regular part of your routine. Like everything else in life, the more you do it, the better you’ll get at it. And, your body will thank you with better performance, less soreness, and fewer injuries.
Looking for More Guidance?
If you’re finding the stretches in this blog aren’t working for you, or they’re hurting you, it’s not the end of the road.
We’d recommend getting in touch with one of Beckwith Health Club’s fantastic PTs. They’ll be able to observe your workout and give you tailoured guidance on stretching and recovery. Learn more about our PTs here!
In conclusion, stretching might not be the most glamorous part of working out, but it’s essential. So next time you’re getting ready to sweat, take a few minutes to stretch. It’s an easy way to show your body some love!
