Why Stretch?
Stretching improves mobility, which increases the range of motion in joints. Range of motion (ROM) affects our function in and out of the gym. ROM improves our daily functional ability and helps us perform better in the gym. ROM plays a role in posture and balance, reduces rs of injury, and prevents pain. If you struggle with any of those things, you may be interested in adding stretching to your gym routine.
When we stretch, blood flow to our muscles increases. More blood flow means our muscles can recover quicker. Improved blood flow also reduces blood pressure and increases overall circulation.
Stretching Recommendations
Like most things, a learning curve may occur when you begin stretching. But stretching doesn’t have to be complicated. Take it easy when you start and increase difficulty as you progress.
Your stretching routine should target but not be limited to muscles used during your workout. Stretching can be done before and after a workout, but the stretches should include different movements. Before a workout, dynamic stretching provides a beneficial warmup. Static stretching should be done after a workout.
Dynamic Stretching
Dynamic stretching includes active movements that increase blood flow and joint flexibility during a workout. Active stretching before a workout can decrease your risk of injury and increase your range of motion. Dynamic stretching includes movements like high knees, arm circles, and leg swings. Each stretch can be done for thirty to sixty seconds.
Static Stretching
Static stretching is a position that is held. This stretch is best done after a workout. Each stretch should be held for about thirty seconds. If the stretch is difficult to maintain, you may want to do three sets of the stretch for ten seconds or two sets for fifteen seconds. A beneficial stretch routine can take as little as five to ten minutes.
Stretching is an effective way to prevent injuries, improve circulation, and enhance mobility. Whether you’re in the gym or simply looking to move more comfortably in daily life, taking time to stretch can have lasting benefits.