Benefits of Post Workout Stretches: Increased Flexibility. Stretching after exercising is also efficient for the body. You’ve probably heard how important it is to stretch after a workout to lengthen your tired, tight muscles and improve flexibility. Benefits of stretching after a workout 1. If you haven’t been, you haven’t been taking full responsibility for the benefits possible from regular exercise. Before stretching, warm up with five to 10 minutes of light activity. Amazon and the Amazon logo are trademarks of Amazon.com, Inc or its affiliates. One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. Regular stretching will relax all of your muscles and therefore enable them to be more available during exercise. Why Can’t I Lose Any Weight|8 Reasons Your Diet is Failing, Stretching afterward can significantly reduce, Aid in staying flexible and range of motion to help keep muscles from stiffening up after being stressed, Helps eliminate latic acid that accumulates in muscles during exercise, Gives your body time to slow down and cool down gradually instead of going from wide open to dead stop. Helps reduce or manage stress. Reduced soreness – Stretching before and after a workout gives your muscles time to relax. These 7 minute stretching exercises can be done at home ideally after every workout so that you can cool down your full body properly. Benefits of Stretching. Copyright© The American Council on Exercise. Decrease Risk of injuries. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. 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. Prevent Injury. Next comes shoulder stretches. Decreases muscle stiffness and increases range of motion. 4. The biggest advantage of stretching after workout is that it improves your flexibility. 7. Extended—Ends Sunday! We all do it from time to time, but do you stretch after a workout? Stretching: 9 Benefits, Plus Safety Tips and How to Start. Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. So, say goodbye to your tight muscles and limited range of motion. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture. 10. Take 10 breaths and concentrate on the muscles in your leg that you feel. Save my name, email, and website in this browser for the next time I comment. Gradual relaxation. Improves your performance in physical activities. Increases your range of motion. Lactic Acid. What are the benefits of static stretching? Stretching for only 5-10 minutes a day can make a huge difference.According to Day Fit, “stretching is purely the act of extending or lengthening to the complete length or extent that our body is capable of, or, sometimes just a single body part. 3. If your upper body is the workout routine today, and you did it justice, you’ll have sore arms later on; possibly tomorrow too? But I’m not so sure all of us realize how crucial stretching after a workout is to overall results and recovery time. Furthermore, stretching after a workout is where the benefit is. When you stretch after a workout you’re giving yourself the chance to gradually wind-down. A stretch is so natural, it can be almost unconscious. Range of motion is how far a joint, like your hip or knee, can comfortably move... Less pain and stiffness. To get a better idea of why you should make time to stretch your abdominal muscles, check out these benefits. 5. You will certainly feel the stretch. Much research has measured the effects of post-exercise stretching on muscle soreness and very often found positive results ; simply meaning stretching after exercise reduces muscle soreness. Now raise it above your head as high as possible. Obvously you will want to use the appropriate stretches for your own workout. Stretching helps improve your range of motion, which may... 2. According to this study the benefits of post workout stretching make this few minutes well worth your time: An active cool-down is believed to have many physiological benefits compared with a passive cool-down, such as a faster recovery of heart rate, less muscle soreness, and more rapid reduction of metabolic by-products. Legs, hamstrings, glutes, and calves will almost always take a lot of punishment regardless of the particular type workout. Dynamic stretching should be used before a workout. Just reaching up in the cabinets will alert my arms that it’s time for a little pain. May reduce your risk of injury. Stretching after exercising is also efficient for the body. Just a few minutes of stretching out those muscles will release quite a bit of that tension and reduce the soreness and fatigue. In fact, they work well for any time of the day that you feel your body starting to tighten up. 30 seconds is the right amount of time to release any tension that has built up in your body. One of the most well known benefits of stretching is that it greatly improves flexibility. On the other hand spending 5-10 minutes cooling down and stretching after my workout and before a shower keeps me in step for work. Having tense, tight, or overworked muscles can cause pain and discomfort. Helps relieve post-exercise aches and pains. But what they really need for a proper cool-down post-workout stretch is only 10 minutes. 5 of 12 Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries. According to this study the benefits of post workout stretching make this few minutes well worth your time: An active cool-down is believed to have many physiological benefits compared with a passive cool-down, such as a faster recovery of heart rate, less muscle soreness, and more rapid reduction of metabolic by-products Read the study here Endorphins. Save Big, 30% off Nutrition Courses. Not only can improved ... 2. Studies have shown that stretching before and after working out will be beneficial. Now with your other arm, push on your elbow as far as you care to extend it, without tearing or breaking something. Improves mechanical efficiency and overall functional performance. Everyone is aware that stretching pre-workout gets your body, muscles, and mind geared up for what’s coming next. It may feel so good that you want to do a few reps. You will feel the tension release in your shoulders as you hold it behind your head for 30-45 seconds. You may... Lowers Muscle Tension. If you want to stay injury-free, limber and flexible, post-workout stretches are the way to go. If you are still dealing with sore and stiff muscles during your recovery time, it might be time to start using a quality foam roller. Not only does it ease the workout, but it strengthens your muscles. Prepares the body for the stress of exercise. Not only does it ease the workout, but it strengthens your muscles. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements. Your body produces lactic acid which makes your muscles tired and sore, stretching helps to eliminate... 3. Stretching After Exercise. Most people stretch prior to exercise because they are aware that 1) muscles and tendons tend to shorten when not in use and cold 2) cold muscles are more prone to injury 3) it just makes the start of a workout easier. While you could stretch at any time throughout the day, the best time for an athlete to stretch is during the workouts. As previously mentioned, the primary objectives of post-exercise stretching to enhance recovery are two-fold: Reduce muscle soreness Reduce muscle stiffness (i.e. With a towel you will need to grab it, like a stick, a little wider than your shoulders. This is a good amount of time to help your muscles relax with each stretching exercise. Hold a stretch for about 30 seconds, to the point of a slight pull, on each side. According to this study the benefits of post workout stretching make this few minutes well worth your time: An active cool-down is believed to have many physiological benefits compared with a passive cool-down, such as a faster recovery of heart rate, less muscle soreness, and more rapid reduction of metabolic by-products Read the study here You want to loosen up the muscles so that they contract again after you stretch. Post your workout, the muscles that have been worked are bound to be tight. 8. regain pre-exercise ranges of motion) 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. Regular stretching can help increase your flexibility, which is crucial for your overall health. 4. Greater flexibility and range of motion. Tight muscles have a greater risk of injury and can cause you to compensate in other areas... 3. Save now, New! Believe it or not, stretching is just as important as regular exercise. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Some research shows that stretching doesn't reduce muscle soreness after exercise, and other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance. In only a couple of days you can’t help but notice that you are standing up straighter with more stature than before. Next let it down behind your head towards your back and shoulders. Yes. Can You Stretch Anytime? Stretching out my lats and triceps right after my workout does wonders to prevent this. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain. Keep stretches gentle and slow. During a hard workout, muscles go through numerous contractions which leave them in a... 2. When you elongate your muscles through stretching, you reduce the risk of ripping and tearing muscle fibers and tissues. 9. Improves posture. 5) Mental Benefits A stretch session is a time for you to cool down and relax a little. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body. Proper stretching after workout helps in keeping your energy level steady and consistent. 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. Static stretches can be uncomfortable, but they should never be painful. Please consult your physician or physical therapist before performing any of the exercises, physcical activites, or taking any advice described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Including static stretching after your workout may help reduce muscle soreness caused by strenuous exercise. 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. 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. Almost of us experience tension in our muscles after exercising and it can get overwhelming quite... Protects Joints. It provides many psychological and physical benefits. 1. 6. All Rights Reserved. Increases in blood flow increase nutrient supply to the muscles and relieve soreness in the muscles after a workout. Stretching helps improve your range of motion, which may also slow the degeneration of your joints. Don't bounce. Now bend one leg at the knee joint and place the sole of that foot on your inner thigh. Breathe through your stretches. 1. Life is just a lot easier when I take my exercise by the numbers and don’t skip my stretches. Like you, I’ve noticed a lot more people doing stretches before they exercise, than after a workout. Personal Trainer Price Guide 1. As you exercised your muscles stressed, elonggated, and built up a lot of tension. Do you stretch after a workout? Post Stretch Care. 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. Perform static stretching at the end of your workout (or before your workout for 45 seconds or less). Lack of oxygen flow can hinder your performance, … A flexible muscle is less likely to become injured if you have to make a sudden move. Stretching Time ; Make sure you hold each stretch for at least 30 seconds. … Improve Flexibility. Studies about the benefits of stretching have had mixed results. Taking just a few minutes after your workout for stretching will: Another great benefit of stretching anytime at all is the positive effect it has on your posture. They are just as good after a walk around the park as they are for HIIT workouts, resistance training, or running for cardio. It’s a good idea to stretch all parts of your … As a result, you end up feeling more energized and you can stay with more energy for … Can aid with building strength and muscle because stretching helps activate the recovery and repair process quicker. Aren’t sure where to start? Limited time! I like to lift my arms over my head and lower both hands towards my foot that is extended out in front. 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