I n s t r u c t o r Pe r s p e c t i v e
Before and After
Stretching , That Is . Don ’ t Neglect It !
Stretching with Class - Victoria & Company
e all live hectic lives .
WSometimes , it ' s difficult for us to even get to the gym , let alone maintain a consistent workout schedule ! But one activity you should always save a little time for is stretching – before AND after your workout . Pre and post workout stretching is essential to reduce the risk of injury and muscle soreness , but these types of stretches are very different from one another . Here ' s why .
Just as you wouldn ' t start your car and immediately kick it into high gear – you need to warm your body gradually before you can begin your workout . Stretching before your workout helps your muscles , connective tissue and joints to warm up , giving you a greater range of motion . While you are stretching , your core temperature begins to increase , making it easier for your muscles to perform . After a few minutes of light cardio , such as brisk walking ( a light jog from the back of the parking lot counts too !) a series of dynamic stretches should be the next step .
Dynamic stretching includes a series of active movements that gently stretch the muscles , but you are not holding any position for an extended period . You should perform dynamic stretches in constant motion . That ' s because when you put your body through a series of stretches while in motion , it sends signals from the brain to the muscle fibers and connective tissues in the area you are
28 by Victoria Calderone
preparing to work out . As your body ' s core temperature begins to rise , blood pumps to the working areas of the body , which is crucial for supplying the muscle with energy , along with increasing flexibility and range of motion . Many studies have shown that dynamic stretches also improve force production and explosive power . They can also help to increase body awareness , and help with stability and balance . It is very important not to use sudden , forced movements to increase your range of motion beyond what is comfortable , as it can easily cause injury . NO BOUNCING ! It is better for your muscles to move in a smooth , controlled way . Some examples of dynamic stretches include leg swings , inchworms , lunges , torso rotation and plank into down dog . Not all of these exercises need to be performed before your workout . For example , if you are planning to do more upper body exercises that day , you can focus more on upper body dynamic stretches . You just want to feel that your muscles are warmed up and ready to rock !
When you exercise , lactic acid builds up in the muscles . This often leads to muscle soreness and fatigue . Static stretches will help to reduce this soreness . When you ' ve completed your workout , the next phase is the cool down period , which should include a few minutes of light activity to allow your heart rate to come down gradually before stretching . As you feel your heart rate coming down , you can begin a series of static stretches . Static stretching provides a cool down for your muscles . Like dynamic stretching , it improves flexibility by moving your joints through a specific range of motion . However , unlike dynamic stretching , it does not increase your core temperature . It actually suppresses the central nervous system , relaxing the muscle spindles by lengthening them and has been shown in several studies to reduce power and force production . This type of stretching allows you to focus on particular muscle groups , such as hip flexors and hamstrings , or other areas that might feel tight after working out . Static stretches should be held for a
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minimum of ten seconds , but I find the most benefit from stretching for at least 30 seconds or more in each position .
Static stretching should NOT be painful . If it hurts , you ' ve gone too far . Stretch to the point where you feel the muscle lengthening and breathe slowly . If you feel you can go a little deeper , inhale and stretch a bit further with a slow exhale . It ' s important for your body to be warm when you perform static stretches . You can gain flexibility over time with a consistent stretching routine . Some examples of static stretches include :
· Shoulder stretch : Interlock your fingers and reach above your head . Your lower back should be flat or slightly arched inwards . You can do this stretch while sitting or standing .
· Groin stretch : Sit with the soles of the feet together . Clasp your ankles with your hands so that your elbows rest on your knees . Gently push your knees down with your elbows until you feel the stretch .
· Lower back stretch : Lying flat on your back , bend your knees and bring your legs up so that your hips are in line with your knees . Slowly drop your legs to the left , twisting your right arm and head to the right . Use your left hand on the legs to increase the twist . Come back to center and switch to the other side .
There are many more stretches than these examples . I highly recommend that you become a regular participant in one of Fitness Incentive ' s various stretch or yoga classes . There you can learn a variety of stretches , and your instructor will ensure you are using proper form . Plus you ' ll ease your anxiety ! The small investment in stretching will pay off in reduced stress , clearer thinking , and increased productivity because stretching improves elasticity and mobility , allowing for more relaxed movement and less tension .
For a better mind , body , and soul , take a few moments and stretch !!
Victoria Calderone is a certified group exercise instructor at Fitness Incentive