Why is stretching Important before exercise and why it’s so effective for injury prevention, increased flexibility, and improved performance. Get the facts and tips you need to make stretching a regular part of your pre-workout routine.
Stretching considerably reduces the risk of future mobility problems and increases flexibility. Let’s read the article to learn more about stretching before a workout.
4 Different Types of Stretching for Body Muscles
Stretching can keep your body’s muscles open and make your body accessible for a range of motions. It is essential to have accessibility and mobility in all body parts because exercise involves some vital aspects.
Here are different types of exercises that can benefit your body before working out.
Static refers to the longer-held stretch that prepares the body for a workout. You can try this type of workout before and after the training.
Dynamic stretching involves moving through repeated stretches in a fluid motion. The best time to do dynamic stretches is during and before the workout.
The passive type of stretching is generally done after the workout and needs assistance from body weight, equipment and others. The purpose of passive stretching is to make the body relaxed after a workout.
Active stretching involves contracting the opposing muscles in any area you want to relax. Doing it a bit before the workout or during the exercise is correct.
Read more: How to Measure Resistance Band Weight.
Top 5 benefits of stretching before exercise
The experts suggest starting a workout with a series of stretches. At least 5–10 minutes of stretching before the workout are enough for almost every activity. Here are the benefits of stretching before a workout, as given below:
1. Reduce The Chance of Injury
The primary reason for stretching before a workout is to prevent the risk of injury. The exercise involves jumping into cardio and lifting weights.
So, warming up properly before exercise makes the muscles flexible, resulting in an efficient workout.
The most common cause of workout injuries is a lack of flexibility. While stretching before the workout makes your body flexible, you can also avoid the risk of injury.
2. Improves Posture
Squatting correctly or moving in the proper structure while running are examples of good posture. In that case, stretching helps maintain a healthy pose and keeps your body in the correct posture, especially when working out.
Check out this video to experience the real-life benefits of improving posture.
3. Stretching Provides Relief From Stress
Stretching combines deep breathing and mindfulness, which are highly linked with stress. Stretching before the workout prepares the body and mind.
It promotes flexibility, which reduces the symptoms of anxiety and depression. However, to relieve stress, you can stretch at any time of the day and see the difference.
4. It Promotes Healthy Blood Flow
Stretching has a significant impact on proper blood circulation. When you begin stretching before exercise, your blood flow increases. The increased blood flow can also prepare your muscles for strenuous activity.
5. Reduces Fatigue
Stretching has a lot of benefits for the body and mental health. It can wake up the areas that need time and encouragement to wake up, resulting in a longer workout time.
So, your body gets prepared for a longer exercise when you stretch before the workout. Lactic acid buildup is one of the most common causes of fatigue and pain, as well as a reduction in workout performance.
Why is Stretching Important After Exercise
Stretching is important and beneficial before and after exercises. In the upper section, we discussed the benefits of stretching before work. Now let’s know why stretching is also crucial after a workout.
1. It Improves Heart Functioning:
After the workout, it is necessary to get the heart rate back to its normal level. As stretching provides several health benefits, it will help the heart return to health.
2. It Reduces Lactic Acid:
Once you start exercising, the body releases enough lactic acid. Lactic acid is responsible for soreness and achy muscles. Stretching helps reduce the build-up of lactic acid, making the body relaxed.
3. It Makes The Body Relaxed:
It needs exercise after a long workout. In that case, stretching properly can limit the pressure on muscles and joints and give you flexibility for your whole day.
Does stretching After a workout Prevent Muscle Growth?
Firstly, stretching has a lot of benefits when done efficiently before and after the workout. It provides strength and prevents injuries before and after the workout.
If the tissues get tight, then it prevents muscle growth. So, exercising after stretching prevents muscle problems and promotes healthy muscle growth.
What Is The Culminating Effect of Traction? and why is stretching important before exercise?
People need flexibility to maintain a range of motions, and stretching helps the muscles be flexible, strong, and healthy.
Without stretching, the body’s muscles become tight and short. So, you have some difficulty extending it in all ways, putting your body at risk of joint pain and muscle damage.
Frequently Asked Questions about Stretching:
Q1: What time of day is best to stretch?
Stretching in the morning has a lot of benefits. It relieves the body from tension and provides relief from pain. Stretching in the morning increases blood flow and prepares the body for the day ahead. Apart from that, stretching before sleeping relaxes the body.
Q2: Is it OK to stretch every day?
Stretching has a lot of benefits for the human body. It will be absolutely fine if you stretch every day. It makes your body relaxed and you can get more flexibility in your movements.
Q3: How long should you hold a stretch?
Regular stretching is good for your health. Stretching at least 2-3 times per week can provide numerous benefits. Each stretching posture should be held for at least 15–30 seconds, repeating the step at least 2–4 times.
Q4: What happens if you stretch at night?
Stretching at night can relax your muscles and allow you to sleep soundly. Apart from that, you can better feel the unnecessariness of waking up at midnight with joint pain.
Safe and effective stretching has a lot of benefits for health. Next time you exercise, make sure to stretch your body to get your body energized and more flexible. However, remember to discuss starting any new exercise with your physical therapist or instructor.