You can never go wrong, and save yourself a ton of anguish by stretching these muscle groups. 1. 4. It’s a good idea to stretch all parts of your … In fact, there are several specific benefits of stretching both before and after a workout. I like to lift my arms over my head and lower both hands towards my foot that is extended out in front. Stretching allows your muscles to relax. While you could stretch at any time throughout the day, the best time for an athlete to stretch is during the workouts. 3. Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries. Improve Flexibility. These 7 minute stretching exercises can be done at home ideally after every workout so that you can cool down your full body properly. Keep stretches gentle and slow. Stretching is one of the most important actions exercisers can take to avoid injury, strengthen their muscles and increase their performance. 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. You’ve probably heard how important it is to stretch after a workout to lengthen your tired, tight muscles and improve flexibility. As my arms start the recovery process muscles, including triceps will naturally try to shorten. So, that means I frequently go straight from the gym to work. It’s easy to forget to breathe, but it’s important to oxygenating your body while you are stretching. In only a couple of days you can’t help but notice that you are standing up straighter with more stature than before. Pilates Mat Specialist Program. Post your workout, the muscles that have been worked are bound to be tight. Regular stretching will relax all of your muscles and therefore enable them to be more available during exercise. 3. Amazon and the Amazon logo are trademarks of Amazon.com, Inc or its affiliates. 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. 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. Helps relieve post-exercise aches and pains. But I’m not so sure all of us realize how crucial stretching after a workout is to overall results and recovery time. 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. Stretching helps improve your range of motion, which may... 2. 5. 6. Yes. One of the most well known benefits of stretching is that it greatly improves flexibility. May reduce your risk of injury. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture. Increases your range of motion. After you’ve stretched out your new and improved muscles, it’s important to make sure that you allow them to rest. That puts you at risk for joint pain, strains, and muscle damage. Benefits of stretching after a workout 1. Now raise it above your head as high as possible. 3. It's a nice way to end a workout," Bracko says. Decreases muscle stiffness and increases range of motion. Perform static stretching at the end of your workout (or before your workout for 45 seconds or less). 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. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Decrease Risk of injuries. Benefits of Post Workout Stretches: Increased Flexibility. Dynamic stretching should be used before a workout. Stretching Time ; Make sure you hold each stretch for at least 30 seconds. Increases in blood flow increase nutrient supply to the muscles and relieve soreness in the muscles after a workout. Studies about the benefits of stretching have had mixed results. Furthermore, stretching after a workout is where the benefit is. After a workout your muscles are already warm at this point, so doing static stretches may help you reduce soreness and fatigue, says Lombardo. May reduce your risk of injury. A flexible muscle is less likely to become injured if you have to make a sudden move. Stretching prior to exercise allows your muscles to loosen up and become better able to withstand the impact of the activity you choose to do. Improves posture. 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 Improves your performance in physical activities. Breathe through your stretches. 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. Furthermore, stretching after a workout is where the benefit is. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Remember, it is just as important, if not more so, to stretch after you exercise. Most people doing any exercise know the feeling shoulder and neck pain after a workout. Before stretching, warm up with five to 10 minutes of light activity. 7 Benefits of Stretching After Workout Improves Flexibility. PopSugar has a great 10-minute full-body stretching video that is awesome after any workout. What are the benefits of static stretching? Before a Workout. Not only does it ease the workout, but it strengthens your muscles. Believe it or not, stretching is just as important as regular exercise. You may... Lowers Muscle Tension. When you elongate your muscles through stretching, you reduce the risk of ripping and tearing muscle fibers and tissues. 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. 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. 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. If you’re not stretching before and after your workout, however, you’re not really taking advantage of a complete workout routine. Not only can improved ... 2. Hold it in both hands and raise it as high as you can over your head. The biggest advantage of stretching after workout is that it improves your flexibility. My exercise, whether it’s resistance training, running, or some cardio machine is usually done in the mornings. However, I’ve learned that upper body stretches sure feel good after a run? … Can aid with building strength and muscle because stretching helps activate the recovery and repair process quicker. These stretches are simple, quick, and really work for any post exercise, workout, or physical activity. Lactic Acid. Decreases muscle stiffness and increases range of motion. During a hard workout, muscles go through numerous contractions which leave them in a... 2. Like you, I’ve noticed a lot more people doing stretches before they exercise, than after a workout. So, say goodbye to your tight muscles and limited range of motion. Can You Stretch Anytime? They are just as good after a walk around the park as they are for HIIT workouts, resistance training, or running for cardio. Contact Wellness Solutions today to learn more! Including static stretching after your workout may help reduce muscle soreness caused by strenuous exercise. 9. But what they really need for a proper cool-down post-workout stretch is only 10 minutes. Get Fresh Oxygen Flow. When you stretch after a workout you’re giving yourself the chance to gradually wind-down. As you exercised your muscles stressed, elonggated, and built up a lot of tension. Guide clients toward longevity through mind-body connection. Now bend one leg at the knee joint and place the sole of that foot on your inner thigh. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. To avoid that after your exercise, grab a towel, or broom handle. Here’s how to get started with hamstring stretches: Sit on the floor or ground with with legs extended in front of you. 50% off ALL ACE Specialist Programs. forward bend). Greater flexibility and range of motion. Increases your flexibility. It provides many psychological and physical benefits. Tight muscles have a greater risk of injury and can cause you to compensate in other areas... 3. Gradual relaxation. Prepares the body for the stress of exercise. 4. 30 seconds is the right amount of time to release any tension that has built up in your body. 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. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. Having tense, tight, or overworked muscles can cause pain and discomfort. Stretching out my lats and triceps right after my workout does wonders to prevent this. Helps reduce or manage stress. Stretching helps improve your range of motion, which may also slow the degeneration of your joints. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed. Now with your other arm, push on your elbow as far as you care to extend it, without tearing or breaking something. 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. If you want to stay injury-free, limber and flexible, post-workout stretches are the way to go. Reduces pain and risk of injury. "After you go for a run or weight-train, you walk around a little to cool down. If you want to seriously decrease or eliminate that post workout muscle soreness, make sure you are stretching immediately after your workouts. If you are using a towel, wind it up length wise as if you are going to pop someone with it. Without it, the muscles shorten and become tight. Next comes shoulder stretches. Almost of us experience tension in our muscles after exercising and it can get overwhelming quite... Protects Joints. With a towel you will need to grab it, like a stick, a little wider than your shoulders. Reducing muscle soreness after exercise is a cornerstone objective of enhancing recovery. Stretching, in general, is critical to the success of your workouts and your health. Studies have shown that stretching before and after working out will be beneficial. A flexible muscle is less likely to become injured if you have to make a sudden move. Now do the other arm. Regular stretching can help increase your flexibility, which is crucial for your overall health. 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. If you haven’t been, you haven’t been taking full responsibility for the benefits possible from regular exercise. Lack of oxygen flow can hinder your performance, … Contrary to popular belief, stretching doesn’t permanently change the length of the muscles you stretch. Save my name, email, and website in this browser for the next time I comment. Copyright© The American Council on Exercise. Helps relieve post-exercise aches and pains. 2 min read Stretching is not just a pre-workout activity. Stiffness and Soreness. It’s a great way to strengthen … Decreases the risk of low-back pain. regain pre-exercise ranges of motion) What stops many people from static stretching properly after work out is the belief they don’t have enough time. 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. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain. Good news: one of the many benefits of stretching is being able to say peace out to pain. 7. Aren’t sure where to start? 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. It may feel so good that you want to do a few reps. 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. For example, you may want to hold a calf stretch … Prevent Injury. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. Save Big, 30% off Nutrition Courses. 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. Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips. Save now, New! 2 min read Stretching is not just a pre-workout activity. In fact, they work well for any time of the day that you feel your body starting to tighten up. Hold a stretch for about 30 seconds, to the point of a slight pull, on each side. 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. 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 … Stretching After Exercise. 1. Either grab your big toe and pull it back, or just reach both hands out as far towards it as possible. Range of motion is how far a joint, like your hip or knee, can comfortably move... Less pain and stiffness. Proper stretching after workout helps in keeping your energy level steady and consistent. Hold that stretch for about 30 seconds. You’ll look better and feel better with only a few minutes following each workout. Reduced soreness – Stretching before and after a workout gives your muscles time to relax. Your body produces lactic acid which makes your muscles tired and sore, stretching helps to eliminate... 3. If you’re not stretching after your workout, The rest of this post could help you realize the importance of stretching after a workout, and 3 popular stretches to do when you’re finished. Remember to breathe. As a result, you end up feeling more energized and you can stay with more energy for … Life is just a lot easier when I take my exercise by the numbers and don’t skip my stretches. This is a good amount of time to help your muscles relax with each stretching exercise. Sleigh your goals—50% study programs. Stretching exercises are a staple of physical therapy for many reasons. Don't bounce. This... 2. Do you stretch after a workout? Just reaching up in the cabinets will alert my arms that it’s time for a little pain. Benefits of Stretching. Everyone is aware that stretching pre-workout gets your body, muscles, and mind geared up for what’s coming next. We all do it from time to time, but do you stretch after a workout? Personal Trainer Price Guide 1. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Promotes circulation. 4. Not only does it ease the workout, but it strengthens your muscles. Limited time! Post Stretch Care. 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. A stretch is so natural, it can be almost unconscious. Stretching after exercising is also efficient for the body. 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? Improves mechanical efficiency and overall functional performance. Here are ACE’s Top 10 Reasons for why you should always take the time to stretch: 1. Then you do some stretching. Top 10 Benefits of Stretching 1. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. It’s beneficial for both body and mind to gradually slow down. Before putting so much pressure on your body, it is best to stretch out your muscles so you do not twist anything. Better yet, stretch after a workout. Please consult your physician or physical therapist before performing any of the exercises, physcical activites, or taking any advice described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. You will certainly feel the stretch. To get a better idea of why you should make time to stretch your abdominal muscles, check out these benefits. It provides many psychological and physical benefits. 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. You want to loosen up the muscles so that they contract again after you stretch. Including static stretching after your workout may help reduce muscle soreness caused by strenuous exercise. 4. There are several specific benefits of stretching after you finish your workout. Static stretching is when you hold a position for a certain amount of time, usually 45 seconds or more after a workout (e.g. 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. 10. Before putting so much pressure on your body, it is best to stretch out your muscles so you do not twist anything. 8. This can ... 2. 5 of 12 You will feel the tension release in your shoulders as you hold it behind your head for 30-45 seconds. As previously mentioned, the primary objectives of post-exercise stretching to enhance recovery are two-fold: Reduce muscle soreness Reduce muscle stiffness (i.e. 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