Exercising is great, but are you being safe while you do it?
Regular exercise is an excellent way to improve and maintain good health.
However, if you aren’t stretching before and after your workout, you aren’t getting the most out of your workout.
Stretching exercises are a staple of physical therapy for many reasons.
In fact, there are several specific benefits of stretching both before and after a workout. If you don’t know how important stretching is, or you’d like to consult with a physical therapist about the best stretches you can be doing for your workout routine, look no further. Contact us today at Fritz Physical Therapy & Sports Medicine,PLLC to learn more!
How will I benefit from stretching after my workout?
You may be tempted to go straight into relaxation mode after a workout. You’re not alone, many people initially think after a strenuous exercising session that the best thing to do is drink water and relax for a while! While hydrating is definitely important, it’s also a good idea to get in even a few minutes of stretching.
There are several specific benefits of stretching after you finish your workout.
- Reduces pain and risk of injury. Muscles that stay tight after a workout are more prone to injury. PT in Motion states that the right kind of stretching exercises can limit pain throughout the body. Loosening up your muscles will also reduce your chance of injury.
- Gradual relaxation. It’s beneficial for both body and mind to gradually slow down. When you stretch after a workout you’re giving yourself the chance to gradually wind down.
- Elimination of lactic acid. Lactic acid is produced when you work out. This substance can make muscles achy and tired. Stretching can help reduce the amount of lactic acid throughout your body.
How will I benefit from stretching before my workout?
Yes, you should be stretching before your workout as well. You should always start your workout with a series of stretching exercises for about 5-10 minutes. This amount of time is probably enough for most activities. It’s important, however, to adequately stretch all the muscles you’ll be using.
There are several specific advantages you’ll receive when adequately stretching before your workout.
- Increased blood flow. The first thing stretching can do is increase your blood flow. Increased blood flow to your muscles prepares them for strenuous activity.
- Improved performance. All of the above; increased blood flow, flexibility, and range of motion, will improve overall performance.
- Increased flexibility and range of motion. Correct stretching will loosen your muscles and tendons. This will increase flexibility and range of motion during your workout.
Different kinds of stretches
There are several different types of stretches a person can do before and after a workout.
It’s important to know which types are right for you and when you should use them in a workout.
- Dynamic. These are active movements that are not held but still cause muscles to stretch. These are often done to prepare your muscles for movement.
- Ballistic. Ballistic stretching involves bouncing movements to push muscles beyond a normal range of motion.
- Static. This involves holding a particular stretch for 10 to 20 seconds. This type of stretch should feel comfortable and is normally done after a workout.
How does stretching improve overall wellness?
Stretching has a number of advantages for helping your body maintain its health. Stress relief is one of the most important of these.
Everyday life presents you with numerous challenges, and the resulting stress can be stored in your muscles.
This leads to tightness, spasms, and chronic discomforts such as headaches and neck pain. Stress also floods your body with “fight or flight” hormones such as cortisone and adrenaline.
These imbalances can suppress your immune function, making you more vulnerable to viruses and other diseases. Hypertension is yet another dangerous consequence of chronic stress.
Regular stretches help your body release all that pent-up stress.
By relaxing and loosening your muscles, you can maintain better control over your blood pressure, avoid chronic muscle pain, and keep your immune system ready for anything.
Stretching and physical therapy
Before and after your workout, it’s critical to make sure you’re stretching properly. Physical therapy can help you make the most of your workouts and improve your overall health. A physical therapist can design an exercise routine tailored to your specific workout.
Physical therapy can help you get the most out of your activities, whether you’re playing tennis, training for a mini-marathon, or simply walking around the neighborhood.
A physical therapist can advise you on the best types of stretches to use based on your current physical condition and the activities you’re doing.
It’s also important to make sure you’re correctly doing the right exercises. You’ll want to make an appointment with a qualified physical therapist to learn what stretches are right for you.
Ready to improve your health?
Not only is stretching vital for staying safe and avoiding injuries, but the appropriate stretches can also help you improve your overall health! If you’re interested in learning more about the benefits of proper stretching techniques before and after working out, contact our clinic today for an appointment.