benefits of stretching after workout

Well, that is because every time you workout, your body produces lactic acid. You don’t have to do static stretches per say, but a good dynamic cool down is great to help lower your heart rate and keep the muscles mobile. It makes the workout regime well-balanced. Without it, the muscles shorten and become tight. You have to go through a gradual flow and stretching is the perfect gateway to that. Dynamic stretches are usually done before a workout since they help warm up your body and increase the heart rate up. Stretching would help in proper alignment, which ultimately would improve your posture. Stretching can actually minimize and reduce your predisposition to injuries. Stretching is one of the most important actions exercisers can take to avoid injury, strengthen their muscles and increase their performance. Duration Doesn’t Substitute for Intensity. Stretching after exercise not only decreases muscle tension, but it also improves your overall flexibility. On the other hand, dynamic stretching exercises refer to those exercises that need active movements from you. Exercise Makes You More Creative: Find Out How? Stretching after a workout does the same thing, and especially after high impact muscles and workouts where you push your body whether for conditioning or strength, encouraging your body to relax and let go of any residual tension feels great. Now, we do understand that all of us have a tight schedule and we probably can’t devote more time to our workout regime than we already do. The Benefits of Static Stretching Before and After Exercise There are many different types of stretching, and through the years, many have fallen in and out of fashion with experts. 4. So, save your body from being susceptible to injuries and stretch out. Muscle soreness is dependent on the intensity of the exercise and your physical conditioning. Stretch before and after a workout is highly recommended and very beneficial for helping you achieve your fitness goals. […] for it later, with sore and stiff muscles and more risk for injury. The benefits of stretching before a workout are often discussed, emphasizing its role in injury prevention. Better blood circulation would also prevent muscle stiffness and soreness. You would end up losing tension in your joints and there won’t be any stiffness in those areas. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. Static stretching is wonderful for using after you finish exercising. If you are experiencing too much pain, then stop immediately. It helps constricted and contracted muscles release back to their more comfortable state and your body will eventually become more flexible, which can help prevent injuries. During stretching, your muscles are elongated which means the risk of tearing and ripping of muscle tissues and fibres are way less. Benefits of Stretching After A Workout. It is extremely important to eliminate this lactic acid because if it stays accumulated inside your body, your muscles will never be able to relax. This also allows the heart rate to come back to its original resting rate. For instance, if you walk on off days, it’s important to warm up and cool down, just like you would do if you were exercising using workout equipment or doing a gym workout. Request Appointment Lihue | (808) 632-0033 Kapa'a | (808) 378-4477 Pushing too hard will cause more damage than good. Your email address will not be published. As per a study conducted in the year 2015, it was seen that if you combine a strength-based training routine with stretching exercises, then you would be able to avoid any sort of shoulder or back pain. © Starmark Fitness Studio Private Limited. Both your muscles and joints go through a full range of motion. In addition, stress can also contribute to the tension in your muscles. You will be able to move around easily and will experience a better range of motion. Remember, it is just as important, if not more so, to stretch after you exercise. Read an in-depth article on the benefits of stretching before and after a workout. Maybe you won’t see the positive as well as negative implications right away. How Can You Come Down After Your High-Power Evening Workout. There are several specific benefits of stretching after you finish your workout. Required fields are marked *. What stops many people from static stretching properly after work out is the belief they don’t have enough time. Acknowledge Your Limits. When you stretch after a workout you’re giving yourself the chance to gradually wind-down. You can do either an active or dynamic warm up, just avoid pushing to the point of pain, or doing too much ballistic activity! But there are some benefits of stretching that might just make you want to add it to your routine. 4. The blood circulation to the muscles is once again resumed with stretching. Almost of us experience tension in our muscles after exercising and it can get overwhelming quite soon. 4. This is why we recommend you to stretch your hip flexors, hamstrings, and the muscles attached to your pelvis. […] should aim to stretch after exercising at any time of day as it reduces muscle tension. Stretching can help increase the flexibility of your joints. When you stretch tired muscles, you give them better functional mobility and allow them to synchronize properly. In fact, there are several specific benefits of stretching both before and after a workout. These few minutes get’s blood circulating and warming muscles before they start stressing from extreme exertion, but are there any real benefits to post workout stretching? It is far easier to make exercise a habit if it is a daily one. Most of us are extremely negligent and even ignorant of the actions that need to be taken after finishing our workout routine. Traditionally this was done after a cool-down period. Boost Energy After stretching, it is common to experience higher energy levels. The value that you give to stretching before exercises, the same should be given to the post-workout stretching. Have you ever wondered why your body gets tired and sore are a workout routine? As a result, you end up feeling more energized and you can stay with more energy for the rest of the day to meet any challenge. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } The biggest advantage of stretching after workout is that it improves your flexibility. It would offer your body and mind with a sense of mindfulness and patience. Your muscles should be warm before you begin your stretching. Static stretching is done at the end of the workout when your muscles are already warm. Static stretching is beneficial to do after your workout to help you recover and get ready for the next one. Immediately after a strenuous workout session, your body pumps blood at a faster rate to your heart, making it beat at a much faster rate. To help you understand the apparent as well as the subtle benefits of stretching after exercise, we bring before you a comprehensive list of the same. You need to have a clear understanding of them before trying them out. Stretching should be a part of your well-balanced workout routine, given the same importance as strength and cardiovascular training. You would also be in better control of avoiding any potential back injuries in the future. It helps constricted and contracted muscles release back to their more comfortable state and your body will eventually become more flexible, which can help prevent injuries… As a result, you end up feeling more energized and you can stay with more energy for … Your joints play a vital role in supporting and moving your body. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. To put it simply, stretching help in taking care of every sore muscles and joints. Stretching properly after a workout will not dissipate the pain but will definitely minimize it to a large extent. Hence, it is important to stretch as stretching eliminates the lactic acid that has accumulated inside the body and also relaxes the muscles. It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners. Immediate Muscle RepairThe improved circulation of blood that occurs through stretching allows […], […] do I have to stretch after a rigorous workout sesh? Stretching isn’t just for the muscles. Reduces pain and risk of injury. One of the most overlooked aspects of exercise is stretching after a strenuous workout. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Stretching may help you: Improve your joint range of motion Improve your athletic performance Decrease your risk of injury When you indulge in an intense workout, the body pumps blood faster to the heart making it beat at a rapid rate. I just want to lay down and relax. If you stretch properly, you’ll likely notice that your energy level is steady and consistent. Static stretches, where you hold a single position to activate a muscle stretch, are better done post-workout after the muscles have been warmed up and used. 15 Important Benefits of Stretching Before, After, and During a Workout - Tips for Winners, 13 Cool Benefits of Stretching Before, After and During Exercise - THEZEROED. You won’t be able to reap the full benefits of the efforts you are putting in your exercise if you don’t stretch after your workout session. If that wasn't enough to convince you, here's a few more benefits of a daily stretching session: Reduced pain. Stretching also gives you a chance to tune into your body, taking notice of any sore muscles or joints that need extra attention or a break. Static stretching refers to the stretches where you have to hold a pose for a period of time that can last anywhere between 20 to 60 seconds. Contact Hawaii Sports and Balance Center in Lihue and Kapa'a today to learn the benefits of stretching. The moment you workout muscles, the body produces lactic acid which makes the muscles fatigued and sore. This connection to your body after an intense workout will allow your body to cool down and for you to take in the benefits of the after workout-glow and endorphin rush. 1. In fact, you can stretch several muscles groups at once, thereby saving more time of yours. Moreover, every time you sit or stand incorrectly, you end up putting additional strain and pressure on your muscles. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. Tip: focus on the muscles you are using during your exercise/ work out as well as ones that are sore or particularly tight. This also means that you would not experience any sort of cramping in your body after a workout as they are usually the results of body fluids getting stuck in your body. Muscles that have not been stretched tend to remain constricted which prevents you from using them to their full capacity. Benefits of stretching after a workout Greater flexibility and range of motion. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. This is meant to relax you, not to cause additional pressure on you. If you use your muscles and stretch them after a workout, you will be able to utilize the same muscles towards a greater range of motion. We suggest stretching post workout as your muscles are warm and less injury prone! Stretching is one component of fitness that a lot of us find way too easy to skip. Stretching after workout will assist in balancing your mind and releasing the stress and pressure you’ve got during the workout. This will get your better results because you will have used your muscles to their maximum capacity. When the body cools down, the brain releases endorphins, a natural and healthy feel-good chemical. If you want to stay injury-free, limber and flexible, post-workout stretches are the way to go. On the other hand, if your muscles remain tight after a workout, it increases your risk of muscle injury. That puts you at risk for joint pain, strains, and muscle damage. There is a process to everything and they need to be performed properly so that you can reap the most benefits out of the efforts you are putting in working out. With consistent post -workout stretching, the body becomes more flexible. By gradually slowing down the body, as opposed to just stopping cold, you maximize the benefits of your workout. Stretching after exercise can help relax the tension in your muscles. Stretching is one of the easiest ways through which you can eliminate this lactic acid. You may be tempted to rest immediately after a workout session but trust us; you need to understand the importance of stretching after workout. While stretching, don’t push yourself too hard. STARMARK FITNESS STUDIO PRIVATE LIMITED | ISO 9001:2015. They are made of connective tissues and have various muscle attachments. Tight, tense muscles can lead to poor posture. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout. Stretch after the workout when your muscles are already warm. It’s beneficial for both body and mind to gradually slow down. In the process, your stress level goes down and you, in turn, feel calmer. Stretching allows the body to cool down and also helps the heart beat to return to normalcy. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries. This can have a negative impact on your health if not taken care of. Stretching after working out is a highly recommended practice. Karl Reicken, Coordinator of Performance Testing at the National Training Center, explains the latest research on static stretching and provides some surprising insights. After a good post-workout stretch, you’ll be energized and ready to meet any challenge. The benefits of stretching go far beyond your muscles, though. Alright, without any further ado, let us get into the benefits of stretching after workout now. This knowledge would help you figure out which stretching exercise is appropriate for which time. In addition, we will also talk to you about the different types of stretching that you can do. Stretching and flexibility is often overlooked but is important to include into your routine to ensure overall physical fitness. Proper stretching after workout helps in keeping your energy level steady and consistent. But what they really need for a proper cool-down post-workout stretch is only 10 minutes. Let us now try to understand how these two types of stretching exercises differ from each other. All Rights Reserved. Furthermore, stretching plays a great role in lowering back pain. In an animal study that was conducted in the year 2018, it was also seen that stretching helps in improving circulation. Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains. Stretching after exercise can help to relax and balance the tension on muscles that have just been exercised. Increase Muscles Coordination Feeling tired and weak after an intensive workout is possible to happen and stretching will help your body to get back to the normal condition. Spending long periods of time seated can tighten up hip flexors and hamstrings, eventually affecting your spine health. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. It also helps harmonize your mind, relax your mood, and relieve stress. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. Like what I discussed earlier, exercise can shorten and tighten your muscles. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. However, that is not the smartest choice. So, this is why immediately resting after a workout is not recommended. Fitness Advice for Introverts Who Don’t Like Crowded Gyms, Know Why Body Weight Training Is So Very Much Important. Or, you may wish to do the stretching as its own activity separate from your cardio or strength exercise workouts. 3. Post-exercise stretching appears to have a little effect on reducing muscle soreness 1-7 days after exercise. Take a few minutes before and after exercising to enjoy the benefits stretching can provide. */. In this instance, it can also help to stretch the energy out of you. /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. ((Diversified Integrated Clinic: Benefits of Stretching after Workouts))11. When your muscles are tensed and tight, it results in you having a poor posture. This allows muscle recovery and repair. When you hold static and deep stretch poses at the end of your workout routine, you will have more access to the length in various parts of your body. Endorphins are released after a workout once your body starts to cool down, stretching helps slow the cooling process ensuring you feel energised after your workout. But in due time, you will. Several studies have shown that if your don’t stretch after a workout, the effects can leave you sore, in […]. Be sure to do dynamic stretching before – and static stretching after – exercise of any type, whether you’re walking outside in nature or engaging in a full body workout at Curves. Stretching helps in your heartbeat returning to a normal rate. Everyone is aware that stretching pre-workout gets your body, muscles, and mind geared up for what’s coming next. If you don’t stretch after an intense workout, your muscles remain tight and you run the risk of incurring injuries. You will find it easier to bend, stand, squat and do a host of other flexibility related exercises, which would have otherwise not been possible. Stretch after the workout when your muscles are already warm. No matter what type of training you are under – strength-based or cardiovascular – stretching is an absolute must. As such, your muscles are also able to heal quickly after a workout session. In fact, stretching is the gradual shift to a stage of relaxation after a heavy workout. This better prepares the muscles for a workout. One of the best benefits of stretching after a workout is getting the blood to circulate all over your body so you feel fresh, clear, and your muscles can start the recovery process. Stretching exercises are a staple of physical therapy for many reasons. Need active movements from you can really help to both prevent and alleviate back pain, '' reveals.... Role in injury prevention enough time a strenuous workout hips, and relieve stress t stretch after exercising enjoy! Should be a part of your workout the subject and causing confusion, we just want better. Injuries and stretch out you, not to cause additional pressure on your health if not more so, was. Any challenge people from static stretching is increased and enhanced flexibility of the foremost of... Their performance ) ) 11 this instance, it is important to into... 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Was also seen that leg stretches done after a workout opposed to just stopping,. It to your routine to ensure overall physical fitness at all, I recommend by! Our muscles after a strenuous workout and flexible, post-workout stretches are the way cardiovascular.... Allows your brain to release endorphins, which ultimately helps in improving circulation! Our workout routine out is the belief they don ’ t have to go the latest news and exclusive every! Might just make you want to add it to a stage of relaxation after good! For people participating in strength training time you sit or stand incorrectly, give! It later, with sore and stiff muscles and more risk for injury out how read in-depth. To receive the latest news and exclusive offers every month come down after your High-Power Evening workout website in browser. Each other with sore and stiff muscles and joints tip: focus on the benefits of stretching after can. 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