One of the most important things you can do after a good workout is get in a good stretch. Stretching is incredibly important to help prevent muscle injuries and improve recovery.
First of all the only time to stretch is when your muscles are warm. Before you train, start with your warm up and then do some dynamic stretches such as leg swings or inch worms. After you workout is when the static stretches, the ones you hold, should come. If you attempt to stretch cold muscles you could strain your muscles not to mention you are not getting a good stretch.
Other benefits of stretching are to increase your flexibility, improve your range of joint motion, improve circulation and relieve stress. After a workout, muscles naturally contract so stretching allows your muscles to rebuild, growing bigger and stronger, and thus allowing you to get the full benefit from your workouts.
When I first started working out really hard with cardio and weight training I would wake up in the morning and feel crippled. It hurt to move and walk, then after spending time at my desk all day, after just an hour of sitting, it was painful to get up and move around because my hip flexors were so tight. So that’s when I began my quickie AM workouts. A couple of times a week I hit the elliptical for 10 – 15 minutes just to warm up my body, and then I do a good 10 minutes of stretching. This was also helpful too to jump start my metabolism and at night your body doesn’t circulate blood as well, so it helps speed up this process as well.
So start with a warm up.. jog around, do some jumping jacks, do something to loosen up and get the blood pumping. Get in a stretching position something as simple as touching your toes. It sounds simple, yet many cannot reach the floor. This will stretch your lower back as well as your hamstrings. Let your head hang heavy and do not strain in attempt to touch the ground. Breathe often and deeply simply focusing on the feeling in the backs of your hamstrings. Relax. If you do this every day you will get closer and closer to touching your toes. Hold each stretch for about 30 seconds and just breathe.
Here are a few examples of my favorite stretches:
Hip flexors
Yoga classes incorporate stretching into their practice. I am sure you have heard friends talk about or have tried hot yoga and how flexible they find themselves by the end of class. All yoga classes start off warming the body up, and before the cool down you may find yourself with your feet flat on the ground in downward facing dog because you’ve managed to stretch out the backs of your legs enough in that 60 – 90 minutes of class.
I challenge you to take 5 – 10 minutes a day to stretch. I guarantee you’ll find yourself less stiff and sore throughout the day or the following day, and if you keep it up for a few weeks you will find that you are far more flexible than you ever imagined yourself being!
Do you stretch everyday? What are your favorite stretches?
Leave a comment below!
Your Coach,
Kyra
P.S. Do you need help with increasing your flexibility?