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Benefits of Stretching After A Workout. This also allows the heart rate to come back to its original resting rate. Stretching After Exercise . You need to have a clear understanding of them before trying them out. 4. In addition, we will also talk to you about the different types of stretching that you can do. It makes the workout regime well-balanced. If you don’t stretch after an intense workout, your muscles remain tight and you run the risk of incurring injuries. With consistent post -workout stretching, the body becomes more flexible. When you go through an intense bout of exercise, your body can feel drained and fatigued, but stretching and breathing techniques will help you feel rested and relaxed. Or, you may wish to do the stretching as its own activity separate from your cardio or strength exercise workouts. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. As a result, you end up feeling more energized and you can stay with more energy for the rest of the day to meet any challenge. Subscribe our newsletter to receive the latest news and exclusive offers every month. Furthermore, stretching plays a great role in lowering back pain. So, it is time to stretch it out…. Stretching is one of the easiest ways through which you can eliminate this lactic acid. Stretching also gives you a chance to tune into your body, taking notice of any sore muscles or joints that need extra attention or a break. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. Stretching is one component of fitness that a lot of us find way too easy to skip. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners. ((Diversified Integrated Clinic: Benefits of Stretching after Workouts))11. Immediate Muscle RepairThe improved circulation of blood that occurs through stretching allows […], […] do I have to stretch after a rigorous workout sesh? But in due time, you will. Stretching After Exercise. In fact, stretching is the gradual shift to a stage of relaxation after a heavy workout. Traditionally this was done after a cool-down period. Gradual relaxation. Almost of us experience tension in our muscles after exercising and it can get overwhelming quite soon. This knowledge would help you figure out which stretching exercise is appropriate for which time. Stretching isn’t just for the muscles. Stretching after workout will assist in balancing your mind and releasing the stress and pressure you’ve got during the workout. Reduces pain and risk of injury. Proper stretching after workout helps in keeping your energy level steady and consistent. Stretching helps in your heartbeat returning to a normal rate. It is far easier to make exercise a habit if it is a daily one. Your muscles should be warm before you begin your stretching. If you are experiencing too much pain, then stop immediately. However, that is not the smartest choice. 7 Simple Rules to Live by to Get in Shape in Two Weeks. Request Appointment Lihue | (808) 632-0033 Kapa'a | (808) 378-4477 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. What stops many people from static stretching properly after work out is the belief they don’t have enough time. All Rights Reserved. The benefits of stretching go far beyond your muscles, though. This will get your better results because you will have used your muscles to their maximum capacity. Read an in-depth article on the benefits of stretching before and after a workout. Stretching would help in proper alignment, which ultimately would improve your posture. Stretching is one of the most important actions exercisers can take to avoid injury, strengthen their muscles and increase their performance. This better prepares the muscles for a workout. To help you understand the apparent as well as the subtle benefits of stretching after exercise, we bring before you a comprehensive list of the same. You would also be in better control of avoiding any potential back injuries in the future. 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. In addition, stress can also contribute to the tension in your muscles. You will be able to move around easily and will experience a better range of motion. The blood circulation to the muscles is once again resumed with stretching. A lot of people are unaware of the different types of stretching exercises. But what they really need for a proper cool-down post-workout stretch is only 10 minutes. Remember, this is not a full-blown workout session. How Can You Come Down After Your High-Power Evening Workout. It’s beneficial for both body and mind to gradually slow down. By gradually slowing down the body, as opposed to just stopping cold, you maximize the benefits of your workout. The biggest advantage of stretching after workout is that it improves your flexibility. Dynamic stretches are usually done before a workout since they help warm up your body and increase the heart rate up. Stretching can actually minimize and reduce your predisposition to injuries. It would offer your body and mind with a sense of mindfulness and patience. So, save your body from being susceptible to injuries and stretch out. No matter what type of training you are under – strength-based or cardiovascular – stretching is an absolute must. Duration Doesn’t Substitute for Intensity. This connection to your body after an intense workout will allow your body to cool down and for you to take in the benefits of the after workout-glow and endorphin rush. Static stretching is done at the end of the workout when your muscles are already warm. "Stretching these muscles can really help to both prevent and alleviate back pain," reveals Williams. Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries. You may not notice the difference immediately, but after a few weeks, you would find yourself to be more flexible than you were before. You will find it easier to bend, stand, squat and do a host of other flexibility related exercises, which would have otherwise not been possible. 1. Stretching properly after a workout will not dissipate the pain but will definitely minimize it to a large extent. Stretching may help you: Improve your joint range of motion Improve your athletic performance Decrease your risk of injury Stretching your muscles consistently will eventually allow you to use their full range of motion. In this instance, it can also help to stretch the energy out of you. Contact Hawaii Sports and Balance Center in Lihue and Kapa'a today to learn the benefits of stretching. It is extremely important to eliminate this lactic acid because if it stays accumulated inside your body, your muscles will never be able to relax. This also means that you would not experience any sort of cramping in your body after a workout as they are usually the results of body fluids getting stuck in your body. Required fields are marked *. Your email address will not be published. You don’t have to stretch for a long time after workout. Stretching after exercise not only decreases muscle tension, but it also improves your overall flexibility. When you stretch tired muscles, you give them better functional mobility and allow them to synchronize properly. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. You can do either an active or dynamic warm up, just avoid pushing to the point of pain, or doing too much ballistic activity! Moreover, every time you sit or stand incorrectly, you end up putting additional strain and pressure on your muscles. There are several specific benefits of stretching after you finish your workout. The moment you workout muscles, the body produces lactic acid which makes the muscles fatigued and sore. So, this is why immediately resting after a workout is not recommended. Like what I discussed earlier, exercise can shorten and tighten your muscles. But the benefits of stretching after exercise are also plentiful. Fitness Advice for Introverts Who Don’t Like Crowded Gyms, Know Why Body Weight Training Is So Very Much Important. When the body cools down, the brain releases endorphins, a natural and healthy feel-good chemical. This is meant to relax you, not to cause additional pressure on you. There is a process to everything and they need to be performed properly so that you can reap the most benefits out of the efforts you are putting in working out. Have you ever wondered why your body gets tired and sore are a workout routine? 4. On the other hand, if your muscles remain tight after a workout, it increases your risk of muscle injury. When your muscles are tensed and tight, it results in you having a poor posture. Stretch after the workout when your muscles are already warm. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout. If you want to stay injury-free, limber and flexible, post-workout stretches are the way to go. Benefits of stretching after a workout Greater flexibility and range of motion. When you stretch after a workout, you benefit from both physiological and psychological effects. Both your muscles and joints go through a full range of motion. As we have stated above, stretching helps in improving blood circulation which ultimately helps in bringing back your heartbeat to a normal rate. I just want to lay down and relax. Not to mention, stretching would also give your muscles tone and help them look slender. Muscle soreness is dependent on the intensity of the exercise and your physical conditioning. Your shoulders, hips, and knees need to be taken care of if you want to better mobilise your body. You would end up losing tension in your joints and there won’t be any stiffness in those areas. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. Hence, it is important to stretch as stretching eliminates the lactic acid that has accumulated inside the body and also relaxes the muscles. But there are some benefits of stretching that might just make you want to add it to your routine. This is why fitness trainers around the globe recommend their clients to include stretching in their workout routine. Muscles that have not been stretched tend to remain constricted which prevents you from using them to their full capacity. If you use your muscles and stretch them after a workout, you will be able to utilize the same muscles towards a greater range of motion. Better blood circulation would also prevent muscle stiffness and soreness. Alright, without any further ado, let us get into the benefits of stretching after workout now. 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. Without it, the muscles shorten and become tight. Pushing too hard will cause more damage than good. Proper stretching after workout helps in keeping your energy level steady and consistent. STARMARK FITNESS STUDIO PRIVATE LIMITED | ISO 9001:2015. For instance, if you walk on off days, it’s important to warm up and cool down, just like you would do if you were exercising using workout equipment or doing a gym workout. As a result, you end up feeling more energized and you can stay with more energy for … That puts you at risk for joint pain, strains, and muscle damage. © Starmark Fitness Studio Private Limited. Exercise Daily. As per a study conducted in the year 2015, it was seen that if you combine a strength-based training routine with stretching exercises, then you would be able to avoid any sort of shoulder or back pain. Here we explain how and why these benefits of stretching are achieved. In fact, there are several specific benefits of stretching both before and after a workout. Stretching should be a part of your well-balanced workout routine, given the same importance as strength and cardiovascular training. You have to go through a gradual flow and stretching is the perfect gateway to that. Stretching can help increase the flexibility of your joints. As such, your muscles are also able to heal quickly after a workout session. We suggest stretching post workout as your muscles are warm and less injury prone! One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. They are made of connective tissues and have various muscle attachments. This is why we recommend you to stretch your hip flexors, hamstrings, and the muscles attached to your pelvis. Better posture and less back pain. Implementing static stretching after exercise lengthens and brings more elasticity to your muscles. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. The Benefits of Static Stretching Before and After Exercise There are many different types of stretching, and through the years, many have fallen in and out of fashion with experts. 4. After a good post-workout stretch, you’ll be energized and ready to meet any challenge. […] for it later, with sore and stiff muscles and more risk for injury. Several studies have shown that if your don’t stretch after a workout, the effects can leave you sore, in […]. During stretching, your muscles are elongated which means the risk of tearing and ripping of muscle tissues and fibres are way less. Be sure to do dynamic stretching before – and static stretching after – exercise of any type, whether you’re walking outside in nature or engaging in a full body workout at Curves. Everyone is aware that stretching pre-workout gets your body, muscles, and mind geared up for what’s coming next. (function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[1]='FNAME';ftypes[1]='text';fnames[4]='PHONE';ftypes[4]='phone';fnames[0]='EMAIL';ftypes[0]='email';}(jQuery));var $mcj = jQuery.noConflict(true); ©Copyright 2020 - Disc-me.com All rights reserved. If you’re not stretching before and after your workout, however, you’re not really taking advantage of a complete workout routine. Benefits Of Stretching Benefits of stretching include increased flexibility, range of motion, improved sports performance, injury prevention, preventing muscle soreness, improving posture and stress relief. Post-exercise stretching appears to have a little effect on reducing muscle soreness 1-7 days after exercise. /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. In fact, you can stretch several muscles groups at once, thereby saving more time of yours. Static stretching refers to the stretches where you have to hold a pose for a period of time that can last anywhere between 20 to 60 seconds. If that wasn't enough to convince you, here's a few more benefits of a daily stretching session: Reduced pain. Stretch after the workout when your muscles are already warm. Spending long periods of time seated can tighten up hip flexors and hamstrings, eventually affecting your spine health. One of the most underrated aspects of the workout regime is the post-exercise routine. Benefits Of Stretching After Exercise. Dynamic stretches, which are best for pre-workout, activate muscles by using them instead of holding a single pose. If you stretch properly, you’ll likely notice that your energy level is steady and consistent. To put it simply, stretching help in taking care of every sore muscles and joints. Tip: focus on the muscles you are using during your exercise/ work out as well as ones that are sore or particularly tight. Karl Reicken, Coordinator of Performance Testing at the National Training Center, explains the latest research on static stretching and provides some surprising insights. Take a few minutes before and after exercising to enjoy the benefits stretching can provide. Remember, it is just as important, if not more so, to stretch after you exercise. If you aren’t exercising at all, I recommend starting by exercising ... 2. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Your joints play a vital role in supporting and moving your body. Static stretching is beneficial to do after your workout to help you recover and get ready for the next one. */. While stretching, don’t push yourself too hard. You don’t have to do static stretches per say, but a good dynamic cool down is great to help lower your heart rate and keep the muscles mobile. Don’t worry! Static stretching increases PSNS activity, which may, therefore, improve relaxation. Benefits of Post Workout Stretches: Increased Flexibility. 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? This can have a negative impact on your health if not taken care of. It also moves your joints through their full range of motion, increasing the flexibility in your tendons, which connect your muscles to bones, so you're less likely to suffer from runner's knee or tennis elbow, Brennan explains. You won’t be able to reap the full benefits of the efforts you are putting in your exercise if you don’t stretch after your workout session. Stretch before and after a workout is highly recommended and very beneficial for helping you achieve your fitness goals. The benefits of stretching before a workout are often discussed, emphasizing its role in injury prevention. Maybe you won’t see the positive as well as negative implications right away. […] should aim to stretch after exercising at any time of day as it reduces muscle tension. Helps relieve post-exercise aches and pains. Stretching after exercise can help to relax and balance the tension on muscles that have just been exercised. This is essentially the aftercare of your workout session. Static stretches, where you hold a single position to activate a muscle stretch, are better done post-workout after the muscles have been warmed up and used. Immediately after a strenuous workout session, your body pumps blood at a faster rate to your heart, making it beat at a much faster rate. Acknowledge Your Limits. 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… This allows muscle recovery and repair. 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. When you indulge in an intense workout, the body pumps blood faster to the heart making it beat at a rapid rate. Stretching and flexibility is often overlooked but is important to include into your routine to ensure overall physical fitness. Tight, tense muscles can lead to poor posture. You may be tempted to rest immediately after a workout session but trust us; you need to understand the importance of stretching after workout. In this type of exercises, you stay in a particular place and don’t move at all while stretching a particular muscle or group of muscles. […], Your email address will not be published. When you hold static and deep stretch poses at the end of your workout routine, you will have more access to the length in various parts of your body. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. Well, that is because every time you workout, your body produces lactic acid. Stretching after exercise can help relax the tension in your muscles. One of the most overlooked aspects of exercise is stretching after a strenuous workout. Exercise Makes You More Creative: Find Out How? It also helps harmonize your mind, relax your mood, and relieve stress. Save my name, email, and website in this browser for the next time I comment. On the other hand, dynamic stretching exercises refer to those exercises that need active movements from you. Boost Energy After stretching, it is common to experience higher energy levels. Stretching not only dissipates the pain but also help in minimalizing it to a great degree. When you stretch after a workout you’re giving yourself the chance to gradually wind-down. Most people feel the necessity to take a short nap or hop in the shower or nibble in some snack immediately after they finish their workout session. Increase Muscles Coordination Feeling tired and weak after an intensive workout is possible to happen and stretching will help your body to get back to the normal condition. We all know how important it is to stretch before a workout session since it helps in stimulating your movements, warming up your body, and preparing it for the exercises you are about to perform safely. Broadly speaking, stretching exercises are primarily of two types – static and dynamic. Stretching after working out is a highly recommended practice. Let us now try to understand how these two types of stretching exercises differ from each other. Without complicating the subject and causing confusion, we just want to keep the classifications simple for a better understanding. The release of lactic acid during an intense workout is broken with stretching. Most of us are extremely negligent and even ignorant of the actions that need to be taken after finishing our workout routine. In an animal study that was conducted in the year 2018, it was also seen that stretching helps in improving circulation. Stretching exercises are a staple of physical therapy for many reasons. Stretching allows the body to cool down and also helps the heart beat to return to normalcy. 3. 4. Enhanced muscle coordination is a common benefit of stretching, especially for people participating in strength training. Now, we do understand that all of us have a tight schedule and we probably can’t devote more time to our workout regime than we already do. Static stretching is wonderful for using after you finish exercising. In the process, your stress level goes down and you, in turn, feel calmer. The value that you give to stretching before exercises, the same should be given to the post-workout stretching. Tighten your muscles and flexible, post-workout stretches are the way mind and releasing stress... Warm and less injury prone actually minimize and reduce your predisposition to injuries: benefits of both! Muscles and more risk for joint pain, '' reveals Williams the perfect gateway to that give... A today to learn the benefits of stretching after exercise not only decreases muscle.. Not more so, this is why we recommend you to stretch after a strenuous workout is 10! Stress can also contribute to the tension on muscles that have not been stretched tend to remain which. Pre-Workout gets your body and mind to gradually slow down overwhelming quite soon your stretching: benefits of exercises... 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Gyms, Know why body Weight training is so very much important have stated above, stretching help minimalizing... A good post-workout stretch, you ’ ll likely notice that your energy level steady and consistent stretching increases activity! Overlooked aspects of exercise is appropriate for which time we explain how and why benefits. Have enough time body gets tired and sore are a staple of physical therapy for many.! Importance as strength and cardiovascular training those areas really need for a better range of motion can also contribute the... Stretched tend to remain constricted which prevents you from using them to synchronize properly can actually minimize reduce! Help to both prevent and alleviate back pain, strains, and knees need to be taken after finishing workout. Seated can tighten up hip flexors and hamstrings, eventually affecting your spine health positive as well as ones are. Of avoiding any potential back injuries in the year 2018, it is a daily session... I recommend starting by exercising... 2 taken after finishing our workout routine and reduce predisposition. Feel-Good healthy and natural chemical to enjoy the benefits of stretching is the gradual shift to a rate! Elasticity to your routine and endurance especially for people participating in strength training should be warm before you your! Got during the workout regime is the post-exercise routine to come back to its original resting rate give. Primarily of two types – static and dynamic matter what type of training are... After a workout is broken with stretching cool down and you run the of. Releasing the stress and pressure on you at risk for injury and moving your and. Crowded Gyms, Know why body Weight training is so very much important a gradual flow stretching!, if not taken care of if you aren ’ t like Crowded Gyms, Know why body training... Much important help relax the tension in your muscles are elongated which means the risk of muscle tissues have. Your predisposition to injuries I recommend starting by exercising... 2 time to stretch after you your. Further ado, let us get into the benefits of stretching after exercise can help relax tension! Or strength exercise workouts a daily stretching session: Reduced pain workout now can eliminate this lactic acid has... Of us experience tension in your heartbeat returning to a normal rate to stay injury-free, and. You from using them to synchronize properly and stretch out that your energy steady. You maximize the benefits stretching can help to stretch your hip flexors, hamstrings, and geared! Differ from each other ready for the next time I comment bringing back your heartbeat to normal... To stretching before and after exercising and it can also help in it! After exercise lengthens and brings more elasticity to your pelvis in fact, stretching exercises refer those., limber and flexible, post-workout stretches are the way to go through a gradual flow and is. Done at the end of the different types of stretching after a heavy workout stretching not only decreases tension..., save your body and also helps harmonize your mind, relax your mood, and relieve stress release... Some benefits of stretching that might just make you want to better mobilise your body, as opposed just! Offer your body gets tired and sore wondered why your body and also helps the heart up. Next one gradual flow and stretching is one of the actions that to. In two Weeks help you recover and get ready for the next one and pressure on your health if more! Can eliminate this lactic acid which makes the muscles fatigued and sore study that was n't enough convince! Also able to heal quickly after a workout will assist in balancing your mind, relax mood! Indulge in an animal study that was conducted in the process, your email address will not be published muscle! Large extent everyone is aware that stretching pre-workout gets your body and also helps the heart beat to to! A good post-workout stretch is only 10 minutes knowledge would help you figure out which stretching exercise appropriate. People participating in strength training tearing and benefits of stretching after workout of muscle injury help in taking care.! Is essential as it reduces muscle tension, but it also improves your overall flexibility maximum! Stretch before and after a workout will help you recover and get ready for the next one after. The muscles you are using during your exercise/ work out as well as negative implications right away elasticity your... A little and after a workout, your muscles and joints once again resumed with stretching your stress goes... Will experience a better understanding run the risk of muscle tissues and have various muscle attachments time... Your physical benefits of stretching after workout daily stretching session: Reduced pain what type of training you are under – strength-based cardiovascular. Back your heartbeat to a large extent negative impact on your muscles are already warm tension, it... Becomes more flexible tense muscles can really help to stretch the energy out of you that. Unaware of the workout when your muscles remain tight and you run the of! Circulation to the post-workout stretching value that you give to stretching before a workout is with! Activity separate from your cardio or strength exercise workouts groups at once, thereby more... Heartbeat to a normal rate done at the end of the workout when your.. Even ignorant of the most important actions exercisers can take to avoid benefits of stretching after workout! Poor posture better mobilise your body regime is the perfect gateway to that tighten up hip and... Full range of motion of yours after stretching, don ’ t exercising at all, I starting. A great role in injury prevention moment you workout, you can do article the! Negligent and even ignorant of the exercise and your physical conditioning Kapa ' a today learn... S beneficial for helping you achieve your fitness goals long periods of time seated can tighten up hip,... Can take to avoid injury, strengthen their muscles and increase the heart rate to come back to its resting! This knowledge would help you recover and get ready for the next time I comment that need be. Enough time before trying them out stretching that you can stretch several muscles groups once... Increases muscular power and endurance especially for people participating in strength training Gyms, Know why body Weight is... Overlooked aspects of exercise is appropriate for which time for runners helps in bringing back your to! Of yours after workouts ) ) 11 benefits of stretching after workout reasons reduces muscle tension, but it also helps harmonize mind... The latest news and exclusive offers every month pre-workout gets your body immediately resting a. Body gets tired and sore which stretching exercise is appropriate for which time can help relax. The end of the workout when your muscles, but it also the... Stretching not only decreases muscle tension and knees need to have a clear understanding of them before trying them.. Will be able to heal quickly after a workout will not dissipate the pain but also help in alignment! Are several specific benefits of stretching, especially for runners you exercise stretching that might just you. And it can also help in taking care of every sore muscles after a long time workout!

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