5 Stretches You Should Do Before and After Your Workout
I was working out at my CrossFit gym the other day. The coach mentioned about a niggle in her lumbar spine. The conversation led to the importance and benefits of stretching to promote flexibility and keep injuries at bay. So what is stretching and what are some of the common stretches that should be done before and after workout. Here is what I found.
Stretching is often overlooked, but it is a critical component and fundamental to any workout or sport. It is imperative to maintain flexibility, prevent injury, and enhance performance. Here are five stretches that should be incorporated before and after any workout routine.
What is Stretching?
According to Physiopedia, stretching is a form of exercise that requires an individual to hold a certain position for an extended period of time with the goal of lengthening and elongation of a muscle group to promote flexibility and prevent the risk of injury.
Why Should You Stretch Before and After a Workout?
We all do some form of warm-up and cool-down exercises before an actual workout. For a warm-up, we might do a little jog, brisk walk, skipping rope, etc. Whereas, to cool down, we might do a slow walk. Let’s see why pre and post-workout stretching should be included in your warm-up and cool-down routine to enhance the quality of your workout.
Pre-workout stretching helps to warm up your muscles, prepares them for the activity ahead, and increases blood flow to your muscles. It reduces the risk of injury and prepares your body for the movement. Pre-workout stretching is usually dynamic involving quick movements and holding the stretch for 10 seconds or less. This helps in warming up the muscles and prevents the risk of injury.
Post-workout stretching helps to cool down your muscles, preventing tightness and cramping. It also reduces muscle soreness and promotes flexibility. Post-workout stretching is generally static involving slow movements, each stretch lasting for approximately 20-30 seconds for optimal effect.
5 Stretches to Do Before Your Workout
1. Hamstring Stretch
Can be performed in a sitting or standing position.
Bend forward at the hips and extend your arms towards your feet.
Hold for 5-10 seconds while breathing deeply.
Release and repeat for three sets.
2. Quadriceps Stretch
Stand with your feet shoulder-width apart.
Lift your right leg and grab your ankle with your right hand.
Pull your heel towards your buttocks until you feel a stretch in your quadriceps.
Hold for 5-10 seconds, then switch sides.
Repeat for three sets.
3. Child’s pose or Lion’s stretch
Start in all four position with your hands and knees directly under your shoulders and hips respectively.
Keep your hands fixed, widen your knees a little, and lean back to sit on your heels.
With your arms stretched out, you should feel a stretch on both sides of your trunk.
Hold for 5-10 seconds. You can also move your hands in either direction in a semi-circle to feel a slightly greater stretch on one side and then repeat the process on the other side.
Repeat for three sets.
4. Shoulder Stretch
Stand with your feet shoulder-width apart.
Bring your right arm across your chest, placing your left hand on your left elbow.
Gently pull your right arm towards your chest until you feel a stretch in your shoulder.
Hold for 5-10 seconds, then switch sides.
Repeat for three sets.
5. Cat-Cow Stretch
Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
Inhale and lift your head and tailbone, arching your back.
Exhale and bring your head and tailbone towards each other, rounding your back.
Hold for 5-10 seconds
Repeat for ten sets.
5 Stretches to Do After Your Workout
1. Neck stretch
In sitting or standing position.
Put one hand over head to reach towards your ear.
Gently pull your head down on the same side until you feel a gentle stretch on the other side of your neck. Do not put too much over pressure.
Hold for 20-30 seconds, then switch sides.
Repeat for three sets.
2. Back Extension stretch
Lay on a flat surface on your stomach.
With your palms facing down, gently push up to extend your arms and elbows.
You can perform a modified version where you push down on elbows instead of hands if you have limited mobility in your back.
Hold for 20-30 seconds while breathing deeply.
Release and repeat for three sets.
3. Corner Chest Stretch
Stand in a corner of a wall or in the door frame. Place one hand on each side of the wall or door frame with elbows flexed at 90 degrees.
Put one foot in front of the other in a lunge position.
Gently lean forward until you feel a stretch. Feel free to change the hand position to feel a different stretch within tolerance.
Hold for 20-30 seconds.
Release and repeat for three sets.
4. Knee to Chest Stretch
Lay on your back
Lift one leg and bring over knee close to your chest. Grab your leg underneath the thigh or over the knee to provide some overpressure.
Keep the other bent as shown in the picture or straight on the floor depending upon your flexibility.
Hold for 20-30 seconds, then switch sides.
Repeat for three sets.
5. Seated Forward Fold
Sit with your legs straight out in front of you.
Lean forward, reaching towards your toes.
Hold for 20-30 seconds while breathing deeply.
Release and repeat for three sets.
Conclusion
Stretching is fundamental to keeping your muscles and ligaments in optimal shape and preventing injuries. It should be incorporated before and after your workout not only to prevent soreness and tenderness but also to promote faster healing and recovery after a workout. Think of your muscles like an elastic band. Without stretching, your muscles get tight and lose flexibility like a stretched elastic band. An elastic band stretched to its capacity can snap easily. Similarly, your muscles are prone to injuries if they are tight and non-flexible due to a lack of stretching. Moreover, tight muscles also give rise to tender points or nodules that are painful to press. These nodules or tender points are most commonly found in your neck muscles, chest muscles, back muscles, and sometimes hip muscles. Repeat these five stretches before and after each workout to stay limber, promote agility and flexibility, decrease your recovery time, and reduce the possibility of injury.
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