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15 Important Benefits of Stretching Before, After, and During a Workout

15 Important Benefits of Stretching Before, After, and During a Workout

Many people don’t really understand the benefits of stretching. For the most part, they stretch either once when they have completed their exercise routine, or stretching may occur just before getting started with an exercise. If you’ve ever wondered what the optimal time to stretch is —before, during, or after a workout—you’re not alone. It can be confusing to know when is best.

In this article, I’ll outline the benefits of stretching, and how and when you should go about incorporating stretching into your routine.

Before we tackle the benefits of stretching, let’s first learn about the basics.

Types of Stretching

Stretching is a way to keep your body open and access a range of motion that is more free and fluid. It’s an important aspect of exercise, giving the body space and flexibility to safely complete movements, while also help decrease the risk of injury and sore muscles

There are a few different types of stretching. Some stretching styles will be more beneficial at specific points of exercise.[1]

Static

Done during and after workouts, this is a longer held stretch where the body stays still in the stretching pose.

Dynamic

This type of stretching is done before and during workouts. It requires you to move through stretches repeatedly in a fluid motion.

Passive

This type of stretching is done after working out and requires assistance from bodyweight, equipment, or other props, so that your body relaxes and the gravity/equipment does the work.

Active

This type of stretching is done before, during and after a workout and involves contracting the opposing muscle to the area you are relaxing into the stretch.

How to Stretch Safely

Be sure that you are not completely cold before you stretch. If it’s a pre-workout stretch, then shake your body out a bit to get some warmth generating through your limbs before you stretch them.

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Hold each stretch (if it is static) for at least 30 seconds. Give your body time to accept the length. This is much safer for your tissues.

Stay at your edge. If you push too hard and feel pain, you’re doing the body damage rather than good. Back off to about 80%.

Benefits of Stretching

Now that you understand the basics, let’s go through the benefits of stretching, giving you a holistic view of when to implement stretching into your exercise regime.

Stretching Before Exercise

Starting off your workout with opening up your body is great for being able to access more range of motion in your athletic performance. Here are several reasons to stretch before exercise.

1. Prevent Injury

When you elongate your muscles through stretching, you reduce the risk of ripping and tearing muscle fibers and tissues. This can happen as a result of pushing the body too soon. If you go straight into exercise without having warmed up or moved at all, the areas that are still tense and/or stuck are the most susceptible to injury.

2. Get Fresh Oxygen Flow

Lack of oxygen flow can hinder your performance, as well as lead to serious injury within your joints. Pains, aches and tension can be felt when you begin to exercise if these areas haven’t been supplied with the oxygenated blood. Stretching encourages flow of fresh oxygen through your bloodstream to the rest of the body, not only relieving pain and reducing injury, but aiding in your movement performance. [2]

3. Reduce Fatigue

You’ll feel more able to withstand longer exercise sessions when you stretch before a workout, as you’ll be less likely to experience fatigue in your muscles. Stretching awakens the areas that need a more time and encouragement to wake up, so that they can efficiently take you through longer workouts.

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4. Increases Energy and Motivation

Blood accumulates in muscles that haven’t been used or lengthened. As mentioned above, in revitalizing the circulation to the muscles, you’ll feel a surge in energy levels. The blood also flows through to the brain (especially if you are stretching through your back and spine) so that you have increased concentration levels, giving inspiration to actually begin a workout.

5. Improve Performance

This one ties in all of the above benefits of stretching before a workout. You’ll have fresh oxygen for your body, reduce risk of injury, and boost your energy while reducing fatigue; this will overall improve your performance of whatever exercise you are doing, whether it’s cardio or strength.

Stretching During Exercise

Thanks to advances in functional understanding of how the body moves, fitness experts are proposing that you should be taking stretch-breaks during your exercise session. Modern fitness trainers will tell you this, as the benefits of stretching are being taught more widespread now in any good personal training course .

Basically, when you work one portion of the body to burn out, you take some moments to stretch this area, and then move on to another set, or onto another area of the body.

6. Increase Coordination

This is particularly beneficial for those who are strength training. Stretching when the muscle is tired or at burnout is a way to re-establish the pathways of your mind to muscle, so you feel more coordinated, and can freshen up your technique to keep your movements safe for the rest of the workout.

7. Get an Energy Boost

Just as you deliver fresh oxygen[3] and wake up your body before your workout, it’s valuable to do this mid-workout as well. You’ll stay energised, and then re-energize when you need it to get through the hard moments.

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8. Better Body Awareness

This not only prevents injury, but also helps you gauge your energy and fatigue levels to assess whether you need to ramp up your routine, or to give your body a rest if performance is lagging . Taking a moment to stretch gives you time to feel into your body, notice your heart rate, where you feel fatigue or tension, and allows you to then continue in a smart way. It’s a ‘stop, stretch, assess’ situation.

9. Reduce Lactic Acid Build Up

Especially when your exercise is intense strength training or high intensity interval training sessions, lactic acid will most definitely be felt in the body. Stretching helps to eliminate it from the system. Fatigue and pain may come in due to lactic acid build up, which can hinder your performance the rest of the workout. Stretching relaxes the muscles and help to dissolve accumulated lactic acid.

10. Deepen Body Movement

By elongating the muscles and reducing tight areas in the connective tissue through stretching, your body will have more movement freedom. If you’re doing repetitive or strength training exercises, this constricts the muscles as you work, so when you switch to a new exercise, it’s best to recreate length to perform the movements. For example, if you’re doing lunges, then take a quad and hamstring stretch before moving on to a squat. That way, your squat will be deeper with better form.

Stretching After Exercise

Sure, it would be nice if we could just lay down and be done with the workout when we’ve finished, but research shows that those who don’t take time to stretch post-workout will pay for it later, with sore and stiff muscles and more risk for injury.[4]

11. Immediate Muscle Repair

The improved circulation of blood that occurs through stretching allows the muscles to relax and receive this oxygen to repair straight away.

As the heart rate lowers after exercise, you give your body time to actually receive blood flow, which begins the recovery process much faster than if you just stopped without stretching.

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12. Create More Flexibility

Having a more flexible body not only allows you to get into some interesting yoga shapes, but also reduces muscle tension. After a few weeks of regular post-workout stretching, you’ll already notice a difference in your flexibility.

Holding more deep, static stretches the end of your workout will give you access to more length in many areas of your body—more than what you would have reached pre or mid-exercise.

13. Protect Your Joints

Your joints are surrounded by connective tissue and have muscles attachments. When you practice moving through your range of motion around your joints (think knees, hips, and shoulders), then you’re reducing tension and stuck-ness around those areas. This reduces pressure on joints and allows them to move more freely. Post-workout stretching gives those joints some love while your body is still warm. [5]

14. Reduce Risk of Cramping

When you eliminate lactic acid build up through stretching, you are also relaxing the muscles and letting energy, body fluids and blood to flow through without getting ‘stuck’ anywhere, which often causes cramping.

Dehydration can also be a factor in post-workout cramping, so we suggest sipping on some water while you stretch.

15. Cool Down Your Body

Improved circulation means a lower heart rate, gradually getting back to a resting rate. You bring your body back to balance at a slow pace with stretching, which offers your body and mind a sense of patience, mindfulness and relaxation after your workout.

Now you have every reason to stretch at the beginning, in the middle and right at the end of your workouts—so go ahead and get stretching. Your body will thank you!

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Jane Dizon

Nurse, Ninja Mom, Digital Marketing Specialist and Writer

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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