Before you stretch, it's important to warm up first. Warming up helps raise the temperature of your body and your muscles so they'll be ready for exercise and prevent injuries. It's important to remember to warm up first, because stretching "cold" muscles can lead to injury.
There is some evidence that regular static stretching outside periods of exercise may increase power and speed, and reduce injury. The best time to stretch is when the muscles are warm and pliable. This could be during a yoga or pilates class, or just after exercising.
Stretching after a workout helps to reduce muscle fatigue. When you stretch after a workout, your muscles are warm and you benefit from increased blood circulation. Stretching will help your muscles to recover faster from a tough workout. Muscle soreness is one of the reasons that many people skip exercising.
The different types of stretching are:
- ballistic stretching.
- dynamic stretching.
- active stretching.
- passive (or relaxed) stretching.
- static stretching.
- isometric stretching.
- PNF stretching.
Stretching before a workout when the body is at rest can be harmful, since muscles may actually tighten up in the process. But static stretching after exercise is typically beneficial, helping the muscles to relax, Gary says. Truth: Go static after working out— not before. 5.
There is no magic number when it comes to how long a pre-workout stretching routine should last. In general, however you'll be doing two to three static stretches as a part of your warm up. If you perform three stretches and hold for 20-30 seconds each, that'll be about a minute and a half.
Here is this warm up written out:
- 2-3 minutes of jump rope (who cares if you mess up, push yourself!)
- 50 jumping jacks (pull your shoulder blades back, extend arms and really focus on the movement)
- 20 body weight squats.
- 5 lunges (each leg)
- 10 hip extensions.
- 5 hip rotations each leg (like you're stepping over a fence)
Running only requires that you can move your legs in the functional range, so if you can run comfortably and without injury, there is no need to stretch. However, warm up activities do prevent injury and improve performance, so time is best spent warming up the muscles rather than stretching before activity.
The basic scientific literature suggests that stretching before exercise does not reduce the risk of injury and doesn't help with flexibility. When stretching did offer some benefit of risk prevention it was accompanied with a warm-up routine.
Helps your heart rate and breathing to return towards resting levels gradually; helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly helps to remove waste products from your muscles, such as lactic acid, which can build up
Benefits Of Stretching
- Increased flexibility and range of motion. This is the most obvious benefit of regular stretching and usually the reason that people start a startching programme.
- Injury Prevention. Being flexible can help to prevent injuries.
- Preventing DOMS.
- Improving Posture.
- Improving sporting performance.
- Stress relief.
Answer: A basic static stretch – holding the pose for an extended period – should last about 30 seconds. Anything less than 20 seconds won't make a significant difference in lengthening muscle fibers and tissue; hold too long and you risk injury.
Almost anyone, from runners to office workers, can benefit from stretching out tight hips. If you're a shower before bed kind of person, doing simple stretches in the shower will help soothe tired muscles and prepare your body for sleep. The warm water helps loosen tight muscles.
At bare minimum, your warm-up period should be five minutes long. If you are practicing an intricate sport like gymnastics or ballet, you need much longer than five minutes to properly warm up. Also, when your muscles are extremely sore from a previous workout, you will need to take more time to warm up.
The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.
After a minute or two of just breathing, get into position for your first stretch. Inhale as you prepare to stretch, then exhale as you bend into the stretch. Continue to steadily inhale and exhale as you hold the stretch. Inhale as you move to the next stretch, exhaling again as you push deeper into it.
Physical activity is also an important part of treating the disease. Obesity is a key risk factor for diabetes, and exercise helps keep body fat at healthy levels. You must exercise intensely enough to stress your body so that fitness improves.
Why it's important. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.
The Physiology Of Muscle Growth. After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).
Your Action Plan
- Loosen up. Pin it.
- Get your heart pumping. Increased heart thumping warms up your muscles and switches on your nervous system.
- Do some dynamic stretches. Stretch your warm muscles, but don't hold it.
- Practice. Move through the exercises planned for that day's workout at a lower intensity.