Many professional runners spend a lot of time warming up before competing in a race that only lasts a fraction of time. Athletes often stretch their muscles with dynamic movements before starting activities and with static stretching when ending their exercises to maintain the good health of their muscles.
Even if you’re not a professional athlete, stretching each day can still benefit you a lot. It not only helps protect from injuries but also aids in slowing down problems with movement and better blood flow related to old age.
We should examine what a stretching workout routine does for the body and learn how to include exercises that stretch the most important muscles in a routine.
What advantages come from a Stretching Workout Routine?
Giving your body and mind regular exercise through stretches is very beneficial. Some of the important benefits are:
- Fewer injuries: Regularly stretching may help lower your chances of hurting your joints or muscles.
- Better athletic results: According to the 2018 scientific review, stretching before an activity can improve your sports performance by making joints more flexible.
- Better blood vessel function: A group of men who did 4 weeks of static stretching showed improved circulation in a study published in 2015.
- Column 2 states that static and dynamic stretching have been proven in a 2019 study involving young adults to help you extend your range of movement.
- The study from 2015 of 88 university students showed that a 2-month program of stretching and strengthening helped lower pain from poor posture.
- Relaxation. Stretching and breathing deeply can make many people feel more relaxed.
When is a Stretching Workout Routine Practical?
Several methods are used to stretch, and not all are equally good at all times. Here you’ll find out about the two major kinds of stretching:
- Dynamic stretches: To practice dynamic stretching, you go all the way to the edge of a joint or muscle’s range of movement. It gets your muscles ready for the coming exercise session. Using arm circles and leg swings is are way to do dynamic stretching.
- Static stretches: Static stretching requires you to hold the stretch steady for 15 seconds or more. After exercising, muscles become looser and more relaxed after doing some stretches.
Before exercise
Working softer muscles yields better performance than working tougher muscles. Make sure to stretch in your warm-up before you begin any sport or exercise.
Although the subject is still up for discussion, it seems that doing static stretches before exercise could decrease an athlete’s strength and power. Power and speed sports can benefit from dynamic stretching in the warm-up more than from static stretching.
After Exercise
Adding static stretching after exercise can alleviate the pain that usually follows an intense workout. Give some attention to your entire body, but be sure to focus on the muscles that worked when exercising.
After Sitting and Before Going to Bed
For young adult men, 2014 research showed that static stretching causes the parasympathetic nervous system to become active.
Because the parasympathetic nervous system is involved in resting and digestion, many people feel that stretching before going to bed relaxes them and helps them clear their minds after a busy day.
After not moving much, stretching will bring blood to your muscles and relieve a stiff feeling. For this reason, stretching at this time can help loosen your body and give you benefits.
How to Do a Full-Body Stretch Routine
While making a full-body stretching plan, you should try to have a stretch for every big muscle group.
Depending on what group you’re working you may find that a couple of muscles stand out as particular points of tension. Because of all the sitting done by many people today, their neck, hip, leg and back muscles easily become tight.
If you need something that will target a tight area, here’s what you can use:
- Stretch more of that muscle group
- Longer hold a stretch
- Stretch more than once.
Calf Stretch
Stretching Targeted: Calves
Time to Do: After you have run, or if your calves feel tight
If your Achilles tendon hurts at the point where your calf ends into your ankle, it is important to stop and rest. You can also view our article on leg stretches before a workout.
Here is How to Do This Stretch:
- Grasp the backrest of a chair or settle against a wall.
- Step forward with one leg at a time, always making the next leg go ahead of the first. Pull your back leg up and lay it on the floor, bend your front knee slightly and keep equal weight on both feet. Make your back leg straight and your foot touch the ground as you bend the front knee forward until you reach a chair or a wall. Keep moving until you feel a small amount of pressure in your back calf.
- Keep the pose for thirty seconds.
- Do the movements again on the other side of your body.
Leg Swings
- Hips, inner thighs and glutes are being stretched.
- When is it used: Before a workout
- Start by warming up with smaller moves and gradually make them bigger when your muscles become loose.
Steps for doing this stretch:
- Place your feet about shoulder-width apart.
- With your left leg steady, keep swinging your right leg back and forth, only as far from the body as is comfortable to you.
- Try doing the exercise 20 times.
- Do the same steps on the other side of your body.
Hamstring Stretch
Strains May Develop in the Hamstrings as Well as the Lower Back
After exercising, before sleeping or whenever you notice your hamstrings are tight, do the following.
If reaching your toes is difficult, then use your hands or stand with your legs straight.
Get to Know the Steps for This Stretch:
- Lie on your front on a soft surface, put one leg in front of you and bend the other one. Now step over your extended thigh with your other foot, putting it into the inside part of your extended thigh.
- Bend straight back and lean forward at the same time, trying to reach your toes.
- Once you feel the stretch at the back of your leg, hold the stretch for 30 seconds.
- Perform the motion in a similar way on your left side and your right side.
Quadriceps Stretch
The quadriceps are the most commonly hurt muscles.
Joint mobilisation after running or when your hamstrings are stiff is best.
If you overshoot with stretching, your muscles may feel tighter rather than looser, which isn’t what you want.
Check the following steps for the proper way to do this stretch:
- From your knee, bend and raise your right foot, and have your right hand hold and fix it there. On the stretch, keep your hips or knees from coming upward.
- You should try to keep the position for 30 seconds.
- So do the first swing on the opposite side as well.
Glute Stretch
One of the most painful areas is at the hips and buttocks.
Do this treatment: Either after your run or before you go to bed
If you feel knee, hip or other pain, stop immediately.
Check the following steps for the proper way to do this stretch:
- Lie down on your back, starting, and lift your legs with your knees bent at a 90-degree angle.
- Now, place your left leg over your right thigh.
- Take your right hand and grab hold of your right leg (thigh or calf) with your hand and gently pull it in toward you until you feel something in your opposite hip.
- Hold the Dumbbell up for 30 seconds.
- Then apply the same steps to the other limb.
Upper Back Stretch
Sore muscles: In the back, shoulders and neck
Time to stretch: When your back is sore after being still for a while
Remember: Try stretching on both sides equally so you don’t cause unfair strain. Don’t keep stretching if it is painful.
Carrying out This Stretch:
- Make sure your back is straight, your belly is firm, and your feet are almost touching your knees as you sit in a chair.
- With your right arm lowered, put your left hand on the right edge and twist your body until you are next to the target.
- Spend about 30 seconds connected in this position.
- Use the same steps on the other section of the sandwich.
Chest Stretch
Working out helped strengthen the chest, biceps and shoulders.
After living in a spot for a while
Stop your exercises right away if you have pain in your shoulder. You can also view our article on chest stretches before a workout.
How to perform this Stretch
- In the same way, put your palms against the inside edge of the door frame and make your forearms form a letter L.
- Propel yourself forward slowly and allow yourself to feel the stretch on the front of your chest.
- Maintain the pose for a length of 30 seconds.
- Make the other side of the join ready in an identical way.
Neck Circles
Throat muscles became very tight.
Every time your neck is stiff or a few minutes after you sit down, stretch to keep your spine in shape.
It is usual to feel that one side is tighter than the other. Keep each stretch going for more than 15 seconds in the area of your tightest muscles.
Here’s the way to perform this move:
- Touch your chin to your neck to obtain the correct angle.
- Move your head to the left until you feel a stretch happening on the right side of your neck.
- Hold the posture steadily for between a minute and a minute.
- Mirror the process on the other hand as well.
Bottom Line
- Focusing on stretching every day helps:
- Try to make movements through your joints go further and be more comfortable.
- Decrease your chances of being hurt.
- Improve circulation
- Get into better physical shape by exercising and practising regularly.
- Choose exercises that stretch all parts of your body when setting up a routine that stretches your entire body.
These stretches form a good base, but there are plenty of other stretches you can do too. If you get an injury or don’t have a stretching plan, a certified personal trainer or physical therapist can suggest what you should do.
Frequently Asked Questions
1. What benefits do I get by stretching, even if I’m not an athlete?
Being flexible, thanks to stretching, is healthy for joints, and it also decreases the chance of getting hurt and improves blood circulation. Regular exercise reduces the pain caused by stiffness due to sitting or ageing.
2. Should I stretch before I start exercising, or should I do it afterwards?
Do some dynamic stretching before you work out and end with static stretching to cool down. Reduce training effectiveness by avoiding static stretches before doing power or speed exercises.
3. Should I stretch my whole body several times per week?
Stretching every day can help you a lot, especially if you stay seated for many hours. Spend some time stretching major muscles such as the calves, hamstrings, glutes, hips, back and chest and make sure you stay in each stretch for a minimum of 30 seconds.
4. Does stretching support better posture and ease pain?
Yes. Scientists have shown that regularly stretching can lower the pain caused by poor body posture, especially in these parts: neck, shoulders and back. This effect helps the parasympathetic nervous system take over, which leads to relaxation and better sleep.
