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Last Updated on August 26, 2018

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

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Jane Dizon

Nurse, Ninja Mom, Digital Marketing Specialist and Writer

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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