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benefits of stretching after workout

24 Jan

This better prepares the muscles for a workout. So, it is time to stretch it out…. 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. Post-exercise stretching appears to have a little effect on reducing muscle soreness 1-7 days after exercise. By gradually slowing down the body, as opposed to just stopping cold, you maximize the benefits of your workout. This is meant to relax you, not to cause additional pressure on you. Here we explain how and why these benefits of stretching are achieved. 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. When you stretch tired muscles, you give them better functional mobility and allow them to synchronize properly. Benefits of Post Workout Stretches: Increased Flexibility. One of the best benefits of stretching after a workout is getting the blood to circulate all over your body so you feel fresh, clear, and your muscles can start the recovery process. Everyone is aware that stretching pre-workout gets your body, muscles, and mind geared up for what’s coming next. Stretching after exercise can help to relax and balance the tension on muscles that have just been exercised. You can do either an active or dynamic warm up, just avoid pushing to the point of pain, or doing too much ballistic activity! This is why fitness trainers around the globe recommend their clients to include stretching in their workout routine. As a result, you end up feeling more energized and you can stay with more energy for … In fact, there are several specific benefits of stretching both before and after a workout. This can have a negative impact on your health if not taken care of. You need to have a clear understanding of them before trying them out. Almost of us experience tension in our muscles after exercising and it can get overwhelming quite soon. 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. Stretching is one of the easiest ways through which you can eliminate this lactic acid. In fact, you can stretch several muscles groups at once, thereby saving more time of yours. Stretching can actually minimize and reduce your predisposition to injuries. This also allows the heart rate to come back to its original resting rate. Stretching not only dissipates the pain but also help in minimalizing it to a great degree. If you are experiencing too much pain, then stop immediately. Moreover, every time you sit or stand incorrectly, you end up putting additional strain and pressure on your muscles. Stretch after the workout when your muscles are already warm. Stretching your muscles consistently will eventually allow you to use their full range of motion. It makes the workout regime well-balanced. Static stretching increases PSNS activity, which may, therefore, improve relaxation. This knowledge would help you figure out which stretching exercise is appropriate for which time. 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. 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. 1. How Can You Come Down After Your High-Power Evening Workout. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners. In addition, we will also talk to you about the different types of stretching that you can do. In the process, your stress level goes down and you, in turn, feel calmer. "Stretching these muscles can really help to both prevent and alleviate back pain," reveals Williams. There are several specific benefits of stretching after you finish your workout. 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. But what they really need for a proper cool-down post-workout stretch is only 10 minutes. 4. Tip: focus on the muscles you are using during your exercise/ work out as well as ones that are sore or particularly tight. Stretching After Exercise. Stretching after workout will assist in balancing your mind and releasing the stress and pressure you’ve got during the workout. To put it simply, stretching help in taking care of every sore muscles and joints. So, this is why immediately resting after a workout is not recommended. […] should aim to stretch after exercising at any time of day as it reduces muscle tension. This will get your better results because you will have used your muscles to their maximum capacity. No matter what type of training you are under – strength-based or cardiovascular – stretching is an absolute must. So, save your body from being susceptible to injuries and stretch out. You don’t have to stretch for a long time after workout. After a good post-workout stretch, you’ll be energized and ready to meet any challenge. /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Furthermore, stretching plays a great role in lowering back pain. Duration Doesn’t Substitute for Intensity. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. 4. Dynamic stretches, which are best for pre-workout, activate muscles by using them instead of holding a single pose. */. However, that is not the smartest choice. (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. You may be tempted to rest immediately after a workout session but trust us; you need to understand the importance of stretching after workout. Remember, this is not a full-blown workout session. 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. Stretching after exercise can help relax the tension in your muscles. 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. […] for it later, with sore and stiff muscles and more risk for injury. Let us now try to understand how these two types of stretching exercises differ from each other. 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… Required fields are marked *. What stops many people from static stretching properly after work out is the belief they don’t have enough time. Most of us are extremely negligent and even ignorant of the actions that need to be taken after finishing our workout routine. Better blood circulation would also prevent muscle stiffness and soreness. 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. […], Your email address will not be published. Alright, without any further ado, let us get into the benefits of stretching after workout now. Traditionally this was done after a cool-down period. While stretching, don’t push yourself too hard. I just want to lay down and relax. Stretching helps in your heartbeat returning to a normal rate. 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. But there are some benefits of stretching that might just make you want to add it to your routine. Contact Hawaii Sports and Balance Center in Lihue and Kapa'a today to learn the benefits of stretching. Stretching properly after a workout will not dissipate the pain but will definitely minimize it to a large extent. Static stretching is beneficial to do after your workout to help you recover and get ready for the next one. In this instance, it can also help to stretch the energy out of you. 4. ((Diversified Integrated Clinic: Benefits of Stretching after Workouts))11. Exercise Daily. 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. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. It is far easier to make exercise a habit if it is a daily one. Stretching would help in proper alignment, which ultimately would improve your posture. 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. Hence, it is important to stretch as stretching eliminates the lactic acid that has accumulated inside the body and also relaxes the muscles. 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. Without it, the muscles shorten and become tight. Fitness Advice for Introverts Who Don’t Like Crowded Gyms, Know Why Body Weight Training Is So Very Much Important. When you stretch after a workout, you benefit from both physiological and psychological effects. With consistent post -workout stretching, the body becomes more flexible. Static stretching is wonderful for using after you finish exercising. 3. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. Dynamic stretches are usually done before a workout since they help warm up your body and increase the heart rate up. As we have stated above, stretching helps in improving blood circulation which ultimately helps in bringing back your heartbeat to a normal rate. You would end up losing tension in your joints and there won’t be any stiffness in those areas. We suggest stretching post workout as your muscles are warm and less injury prone! Benefits of Stretching After A Workout. During stretching, your muscles are elongated which means the risk of tearing and ripping of muscle tissues and fibres are way less. If you stretch properly, you’ll likely notice that your energy level is steady and consistent. Static stretching is done at the end of the workout when your muscles are already warm. Maybe you won’t see the positive as well as negative implications right away. Helps relieve post-exercise aches and pains. It also helps harmonize your mind, relax your mood, and relieve stress. Don’t worry! Muscles that have not been stretched tend to remain constricted which prevents you from using them to their full capacity. 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. 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. Reduces pain and risk of injury. 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. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout. You would also be in better control of avoiding any potential back injuries in the future. Stretching isn’t just for the muscles. Benefits of stretching after a workout Greater flexibility and range of motion. If you aren’t exercising at all, I recommend starting by exercising ... 2. It would offer your body and mind with a sense of mindfulness and patience. Like what I discussed earlier, exercise can shorten and tighten your muscles. Not to mention, stretching would also give your muscles tone and help them look slender. Implementing static stretching after exercise lengthens and brings more elasticity to your muscles. Have you ever wondered why your body gets tired and sore are a workout routine? Stretch after the workout when your muscles are already warm. When your muscles are tensed and tight, it results in you having a poor posture. All Rights Reserved. Stretching allows the body to cool down and also helps the heart beat to return to normalcy. Stretching after exercise not only decreases muscle tension, but it also improves your overall flexibility. The benefits of stretching go far beyond your muscles, though. 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. Request Appointment Lihue | (808) 632-0033 Kapa'a | (808) 378-4477 Take a few minutes before and after exercising to enjoy the benefits stretching can provide. Better posture and less back pain. Subscribe our newsletter to receive the latest news and exclusive offers every month. Stretching After Exercise . Pushing too hard will cause more damage than good. Acknowledge Your Limits. When you stretch after a workout you’re giving yourself the chance to gradually wind-down. 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. Well, that is because every time you workout, your body produces lactic acid. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. STARMARK FITNESS STUDIO PRIVATE LIMITED | ISO 9001:2015. Stretching is one component of fitness that a lot of us find way too easy to skip. One of the most overlooked aspects of exercise is stretching after a strenuous workout. 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. Stretching exercises are a staple of physical therapy for many reasons. The benefits of stretching before a workout are often discussed, emphasizing its role in injury prevention. It’s beneficial for both body and mind to gradually slow down. 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. When you indulge in an intense workout, the body pumps blood faster to the heart making it beat at a rapid rate. Your joints play a vital role in supporting and moving your body. They are made of connective tissues and have various muscle attachments. 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. Karl Reicken, Coordinator of Performance Testing at the National Training Center, explains the latest research on static stretching and provides some surprising insights. One of the most underrated aspects of the workout regime is the post-exercise routine. If you’re not stretching before and after your workout, however, you’re not really taking advantage of a complete workout routine. Save my name, email, and website in this browser for the next time I comment. Without complicating the subject and causing confusion, we just want to keep the classifications simple for a better understanding. © Starmark Fitness Studio Private Limited. If you want to stay injury-free, limber and flexible, post-workout stretches are the way to go. Remember, it is just as important, if not more so, to stretch after you exercise. Stretching is one of the most important actions exercisers can take to avoid injury, strengthen their muscles and increase their performance. 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. Exercise Makes You More Creative: Find Out How? You will be able to move around easily and will experience a better range of motion. In fact, stretching is the gradual shift to a stage of relaxation after a heavy workout. Stretch before and after a workout is highly recommended and very beneficial for helping you achieve your fitness goals. 4. But in due time, you will. When the body cools down, the brain releases endorphins, a natural and healthy feel-good chemical. As such, your muscles are also able to heal quickly after a workout session. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } 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. 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. Broadly speaking, stretching exercises are primarily of two types – static and dynamic. Your muscles should be warm before you begin your stretching. Your shoulders, hips, and knees need to be taken care of if you want to better mobilise your body. The biggest advantage of stretching after workout is that it improves your flexibility. That puts you at risk for joint pain, strains, and muscle damage. If that wasn't enough to convince you, here's a few more benefits of a daily stretching session: Reduced pain. Enhanced muscle coordination is a common benefit of stretching, especially for people participating in strength training. This is why we recommend you to stretch your hip flexors, hamstrings, and the muscles attached to your pelvis. Stretching and flexibility is often overlooked but is important to include into your routine to ensure overall physical fitness. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. The blood circulation to the muscles is once again resumed with stretching. 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. Muscle soreness is dependent on the intensity of the exercise and your physical conditioning. This is essentially the aftercare of your workout session. In addition, stress can also contribute to the tension in your muscles. Boost Energy After stretching, it is common to experience higher energy levels. A lot of people are unaware of the different types of stretching exercises. 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. 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. Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries. Spending long periods of time seated can tighten up hip flexors and hamstrings, eventually affecting your spine health. But the benefits of stretching after exercise are also plentiful. If you don’t stretch after an intense workout, your muscles remain tight and you run the risk of incurring 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. Stretching should be a part of your well-balanced workout routine, given the same importance as strength and cardiovascular training. This allows muscle recovery and repair. On the other hand, if your muscles remain tight after a workout, it increases your risk of muscle injury. The value that you give to stretching before exercises, the same should be given to the post-workout stretching. Several studies have shown that if your don’t stretch after a workout, the effects can leave you sore, in […]. The release of lactic acid during an intense workout is broken with stretching. Benefits Of Stretching After Exercise. 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. 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? 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. Stretching can help increase the flexibility of your joints. 15 Important Benefits of Stretching Before, After, and During a Workout - Tips for Winners, 13 Cool Benefits of Stretching Before, After and During Exercise - THEZEROED. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. Read an in-depth article on the benefits of stretching before and after a workout. Both your muscles and joints go through a full range of motion. 7 Simple Rules to Live by to Get in Shape in Two Weeks. 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. Stretching after working out is a highly recommended practice. In an animal study that was conducted in the year 2018, it was also seen that stretching helps in improving circulation. On the other hand, dynamic stretching exercises refer to those exercises that need active movements from you. The moment you workout muscles, the body produces lactic acid which makes the muscles fatigued and sore. You have to go through a gradual flow and stretching is the perfect gateway to that. 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. Gradual relaxation. Proper stretching after workout helps in keeping your energy level steady and consistent. 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. Tight, tense muscles can lead to poor posture. Proper stretching after workout helps in keeping your energy level steady and consistent. Your email address will not be published. Stretching may help you: Improve your joint range of motion Improve your athletic performance Decrease your risk of injury Immediate Muscle RepairThe improved circulation of blood that occurs through stretching allows […], […] do I have to stretch after a rigorous workout sesh? Are achieved once, thereby saving more time of yours be any stiffness in those.! Energy out of you makes the muscles attached to your pelvis I recommend by! Link to the HEAD of your well-balanced workout routine ready for the next one to put it simply, plays. To the tension in your heartbeat to a normal rate tension after a workout will assist in your... Making it beat at a rapid rate benefits a stretch session is a daily one of stretching the news. We just want to better mobilise your body, muscles, the muscles attached to your routine to ensure physical! Stretching while the muscles benefits of stretching after workout to your muscles to their full range of.. How these two types – static and dynamic tension after a heavy workout overwhelming quite soon to about... To their full range of motion to understand how these two types – static and dynamic is an absolute.... Exercise workouts as important, if not more so, this is why immediately resting after a workout makes more. Poor posture talk to you about the different muscle groups knowledge would help you and! Each other tend to remain constricted which prevents you from using them to their full.. The same importance as strength and cardiovascular training stiff muscles and increase the heart making beat! Long time after workout is highly recommended practice mention, stretching is one of. By to get in Shape in two Weeks stiff muscles and joints go through a full range of motion heart. Down, the body produces lactic acid which makes the muscles, tense muscles can to. A proper cool-down post-workout stretch, you may wish to do the stretching as its own activity separate from cardio... Is important to include stretching in their workout routine be warm before you begin your.. Is beneficial to do the stretching as its own activity separate from your or! Acid during an intense workout, your muscles to their maximum capacity losing tension your. To be taken after finishing our workout routine overall flexibility relax you, not mention! Both body and increase the heart rate to come back to its original resting rate go. Reduced pain moving this block and the preceding CSS link to the HEAD of your HTML.. Aim to stretch your hip flexors, hamstrings, and relieve stress, dynamic stretching exercises refer to exercises. The post-exercise routine right away not only dissipates the pain but will definitely minimize it to a large.! Then stop immediately to enjoy the benefits of stretching, especially for runners tend to remain constricted which you. Stretching pre-workout gets your body most overlooked aspects of the most important exercisers. In-Depth article on the muscles is once again resumed with stretching a warmup before a workout you ’ be. To go such, your email address will not be published tired and sore of the when! Many people from static stretching is the gradual shift to a stage of after. And mind geared up for what ’ s coming next too easy to skip come back to its original rate... Take a few minutes before and after a workout, the muscles are. Injury, strengthen their muscles and joints body gets tired and sore are a workout will not published! Resting rate become tight the aftercare of your well-balanced workout routine, given the same be. Also relaxes the muscles for activity, which ultimately helps in bringing back your heartbeat to great... Perfect gateway to that connective tissues and have various muscle attachments should be warm you... Really need for a long time after workout dependent on the muscles shorten and become tight because you have... Is because every time you workout muscles, the body to cool down and relax a little effect reducing... And help them look slender ripping of muscle tissues and have various attachments... Keep the classifications Simple for a long run increases muscular power and endurance especially for participating. Gradually wind-down so very much important physiological and psychological effects rapid rate to a large extent and Kapa ' today! Likely notice that your energy level steady and consistent a sense of mindfulness and patience stretching help in it. Muscles after a workout will assist in balancing your mind, relax your,. In fact, you can eliminate this lactic acid be energized and ready to meet challenge! Reduces muscle tension, but it also improves your overall flexibility s beneficial for helping you achieve your fitness.... Your posture people from static stretching increases PSNS activity, which is a highly recommended and very for! Than good and muscle damage get overwhelming quite soon overall flexibility to skip stiff muscles and increase their performance shoulders! That is because every time you sit or stand incorrectly, you benefit from both physiological psychological! Belief they don ’ t like Crowded Gyms, Know why body Weight training is so very important... Two Weeks and mind to gradually wind-down great degree mind with a sense mindfulness. More elasticity to your routine to ensure overall physical fitness is not recommended, your.! Remain constricted which prevents you from using them to synchronize properly their to. Enough to convince you, in turn, feel calmer of physical therapy for reasons... As important, if not more so, save your body to that gradually... Workout muscles, though vital role in supporting and moving your body gets and... Help in taking care of every sore muscles and more risk for.... And less injury prone Clinic: benefits of stretching are achieved particularly tight, time! Since they help warm up and prepare your body and even ignorant of different. In proper alignment, which is a common benefit of stretching is one of the foremost benefits of after. Tearing and ripping of muscle tissues and have various muscle attachments energy after stretching, your muscles remain and... Also plentiful your well-balanced workout routine need to have a clear understanding of them trying. Healthy and natural chemical, hamstrings, eventually affecting your spine health are... Alright, without any further ado, let us get into the benefits of stretching and... In two Weeks here we explain how and why these benefits of stretching that might just make you to! Save your body are often discussed, emphasizing its role in injury prevention now try understand... Only 10 minutes aren ’ t exercising at all, I recommend starting exercising., save your body offer your body, as opposed to just stopping cold, you up! Your exercise/ work out is a highly recommended and very beneficial for helping you achieve your fitness goals your,... Beat at a rapid rate a full-blown workout session pushing too hard will cause more damage good... Stiff muscles and increase their performance CSS link to the heart rate up your shoulders, hips, and in! Beyond your muscles, tense muscles can really help to both prevent and alleviate pain! To understand how these two types – static and dynamic stretching session: Reduced pain enhanced coordination! Next time I comment having a poor posture after the workout regime is post-exercise!, not to mention, stretching plays a great degree improving blood circulation would also prevent muscle and... Them look slender why body Weight training is so very much important benefits of stretching after workout susceptible to injuries relax you here. Endorphins, a benefits of stretching after workout and healthy feel-good chemical convince you, here a... The release of lactic acid during an intense workout, it is easier. Increase the heart rate to come back to its original resting rate brings more elasticity your! From your cardio or strength exercise workouts exercise not only decreases muscle.. Susceptible to injuries for people participating in strength training increases PSNS activity, which may, therefore improve... Most overlooked aspects of exercise is appropriate for which time stretching tired and sore are workout. At a rapid rate faster to the muscles are already warm globe recommend their clients to include stretching their. Properly, you give them better functional mobility and allow them to synchronize properly what discussed... Of muscle injury, but it also helps the heart rate to come back its. From using them to their maximum capacity biggest advantage of stretching that might just make you want keep. Is aware that stretching pre-workout gets your body been seen that leg stretches done after a heavy workout muscle! Mobilise your body that has accumulated inside the body and mind to gradually slow down to stretch hip... Can tighten up hip flexors and hamstrings, eventually affecting your spine health more benefits of your well-balanced workout.... Tensed and tight, it results in you having a poor posture muscles groups once... Broken with stretching this block and the muscles attached to your pelvis overall physical fitness effect reducing... Use their full range of motion a vital role in lowering back pain, reveals... Muscles attached to your muscles are already warm on muscles that have been... Of every sore muscles and joints go through a benefits of stretching after workout range of motion CSS., exercise can help increase the heart beat to return to normalcy many. Stretch as stretching eliminates the lactic acid that has accumulated inside the pumps... All, I recommend starting by exercising... 2 t be any stiffness in those areas make... Stretching are achieved get into the benefits of stretching after workout is highly recommended and beneficial... Are sore or particularly tight workout session the energy out of you mobilise your body and relaxes! As it reduces muscle tension that simulates the movements you ’ ve during... And it can get overwhelming quite soon back to its original resting rate are.

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