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10 Facts About Stretching You Need to Know

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10 Facts About Stretching You Need to Know

If you’ve ever participated in a sport, your coach probably taught you a simple fundamental: make sure you stretch to warm up those tight muscles and prevent injuries. Sounds like reasonable advice, right?

Turns out coach may not have been completely right. While certain types of stretching can be useful before and after workouts, you can actually inhibit your performance or, worse, hurt yourself by doing the wrong types of stretches at the wrong times.

In this article, you’ll learn 10 science-proven facts about stretching, so you can experience the benefits of stretching while avoiding injuries.

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1. Stretching before a workout can inhibit your performance.

A study published in The Journal of Strength and Conditioning Research found that static stretching before a workout reduced participants’ strength in the squat by 8.36 percent, and reduced lower-body stability by 22.68 percent. A research review of 104 studies found that static stretching reduces overall strength in the stretched muscles by almost 5.5 percent. You might want to try…

2. Dynamic stretching is better when warming up.

Research shows that to avoid a decrease in strength and performance before an athletic performance, you should do dynamic stretches during your warm-up. Dynamic stretches involve moving while you stretch. Examples include burpees, jumping jacks, leg kicks, squats, lunges and pushups.

3. To increase range of motion, try PNF stretching.

PNF, or proprioceptive neuromuscular facilitation stretching, is a series of multi-joint, rotational movements that involve both the stretching and contraction of the muscle group being targeted. Research shows that PNF-type stretching may be more effective for immediate gains when it comes to increasing your muscular range of motion.

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4. Stretching does not prevent muscle soreness.

One study found that stretching before or after exercising does not protect you from muscle soreness. While it’s still good to stretch after a workout to increase your balance and flexibility, it won’t do much to ease those aching muscles. Try an icepack and some ibuprofen instead.

5. Stretching improves your flexibility.

Stretching is still one of the best ways to get a more flexible, nimble body. The American Council on Exercise (ACE) says “flexibility training is a vital component of a well-rounded fitness program.” Try incorporating some stretching movements after your workouts and on your off days.

6. Stretching can decrease your risk of injury.

As long as you don’t do static stretches before you exercise, stretching can help increase your flexibility and decrease your risk of injury.

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7. Stretching increases blood flow to your muscles.

Stretching increases blood flow to the parts of your body that need it most. This can help you avoid a whole host of injuries down the road. Keep that blood flowing by…

8. Stretching throughout the day is a good idea.

Most of us sit down for a good part of the day, which wreaks havoc on your posture and can decrease your life expectancy by two years, according to research. Stretching for short periods throughout the day helps loosen up tight muscles and prevent injuries.

9. You should never bounce when you stretch.

Bouncing while you perform static stretches is one of the easiest ways to injure yourself. Warm up dynamically instead by doing body weight exercises like lunges and squats.

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10. Stretch on both sides to keep everything balanced.

Balance is a critical component of stretching. Make sure you focus on both sides when you stretch out. Hone in on the muscle groups you know you’ll use most. For example, if you’re warming up before a pick-up basketball game, do some jump squats, burpees, and push-ups to get your legs, core and shoulders loose. If you’re warming up for a run, try a few walking lunges, squats and pull-ups.

Featured photo credit: Nicholas_T via flickr.com

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Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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