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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

More by this author

Jane Dizon

Nurse, Ninja Mom, Digital Marketing Specialist and Writer

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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