Post Stretch Care. Studies have shown that stretching before and after working out will be beneficial. Regular stretching will relax all of your muscles and therefore enable them to be more available during exercise. Almost of us experience tension in our muscles after exercising and it can get overwhelming quite... Protects Joints. When you elongate your muscles through stretching, you reduce the risk of ripping and tearing muscle fibers and tissues. 1. 9. During a hard workout, muscles go through numerous contractions which leave them in a... 2. Stretching out my lats and triceps right after my workout does wonders to prevent this. Post your workout, the muscles that have been worked are bound to be tight. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed. Get Fresh Oxygen Flow. 4. 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. May reduce your risk of injury. 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. We all do it from time to time, but do you stretch after a workout? Reduced soreness – Stretching before and after a workout gives your muscles time to relax. 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. 5 of 12 Studies have shown that stretching before and after working out will be beneficial. If you want to seriously decrease or eliminate that post workout muscle soreness, make sure you are stretching immediately after your workouts. 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. Extended—Ends Sunday! The biggest advantage of stretching after workout is that it improves your flexibility. If you want to stay injury-free, limber and flexible, post-workout stretches are the way to go. With a towel you will need to grab it, like a stick, a little wider than your shoulders. Helps reduce or manage stress. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. If you are using a towel, wind it up length wise as if you are going to pop someone with it. Copyright© The American Council on Exercise. Good news: one of the many benefits of stretching is being able to say peace out to pain. If your upper body is the workout routine today, and you did it justice, you’ll have sore arms later on; possibly tomorrow too? Most people doing any exercise know the feeling shoulder and neck pain after a workout. Don't bounce. 1. Everyone is aware that stretching pre-workout gets your body, muscles, and mind geared up for what’s coming next. Improve Flexibility. Just extend one arm up as high as possible, holding for about 5 seconds and then place your palm or fingertips on your spine between your shoulder blades. Without stretching after a workout, I am forced to endure my muscles starting to shorten, soreness, and in an hour or two I start coming down and start fatiguing. A stretch is so natural, it can be almost unconscious. 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. 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. May reduce your risk of injury. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical. Your body produces lactic acid which makes your muscles tired and sore, stretching helps to eliminate... 3. What are the benefits of static stretching? Dynamic stretching should be used before a workout. If you haven’t been, you haven’t been taking full responsibility for the benefits possible from regular exercise. Can You Stretch Anytime? By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities. Save now, New! Obvously you will want to use the appropriate stretches for your own workout. Save Big, Happy Move Year! Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. It's a nice way to end a workout," Bracko says. Guide clients toward longevity through mind-body connection. HealthSpins is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. It’s a good idea to stretch all parts of your … 8. It’s beneficial for both body and mind to gradually slow down. Amazon and the Amazon logo are trademarks of Amazon.com, Inc or its affiliates. forward bend). Stretching helps improve your range of motion, which may also slow the degeneration of your joints. As a result, you end up feeling more energized and you can stay with more energy for … 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? Helps relieve post-exercise aches and pains. 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. Just a few minutes of stretching out those muscles will release quite a bit of that tension and reduce the soreness and fatigue. 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. Remember, it is just as important, if not more so, to stretch after you exercise. In fact, there are several specific benefits of stretching both before and after a workout. Stretching after a workout is a great way to end your training and can help with recovery. Long day of just sitting at your desk how crucial stretching after your exercise, whether ’. It behind your head as high as you care to extend all the way,. A little wider than your shoulders as you exercised your muscles through stretching, in general, critical. 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