Forgetting to stretch or making a conscious decision not to do so may not seem like such a big deal. After all, training itself is what really matters the most, isn't it? Well, not exactly.
"Stretching shouldn't be something we intend to do just when we feel sore or extra tense," says Lindsay Bennett, celebrity personal trainer. From improving posture to increasing flexibility, here are four reasons why experts say stretching is so important.
Stretching prepares your body for the exercises you do
According to Bennett, stretching will mobilize your joints and prepare them for movement. It also increases blood flow to certain parts of the body, which helps prevent injuries. "Think about the rubber band," he says. "If you try to tear it apart before you pull it with a few jerks to loosen it, you're probably going to break it in two. However, if you warm it up with a few gentle jerks and then stretch it, you get a lot more stretching and movement without it breaking. Your muscles are the same. They must be properly prepared in advance so that they do not injure themselves. "
As part of your pre-workout routine, you want to do dynamic stretching based on moving through traditional static that is held for a period of time. Dynamic distances include things like leg swings, spot lunges, squats, or arm circles. For a little inspiration, try this stretching routine with Venus Williams.
Dynamic stretching can improve your workouts
"The goal of warming up is to give you absolute control over your body," says Cam Speck, coach and co-founder of Fitplan. "Both cardio and resistance training depend on repetitive smooth movements." When the blood circulates freely and your body relaxes, you will be able to do your training better than you can. Try a five-minute warm-up that you can easily manage to prepare your body and soul for exercise.
Stretching can help reverse the effects of poor posture
If you are someone who spends most of the day sitting at a table, it is likely that your posture needs a little improvement. In fact, Start Post Cycle Therapy studies have found that being tethered at the table for hours can lead to low back pain. According to Sassy Gregson-Williams, a certified personal trainer and founder of Naturally Sassy, stretching will fix your fit. "If you adjust your settings, your body will move better and feel better," he says.
An all-day session can slow down your gluteal muscles. As a result, simple butt exercises such as squats can be a little more challenging than usual. Fortunately, this stretching sequence, performed by Gregson-Williams himself, is a fun and unique way to stretch while practicing your ass.
Stretching after exercise will help you stay flexible
"While stretching before training is extremely important, I recommend stretching after it to reduce pain and maintain flexibility," says Bennett. After a good workout, your muscles can be tense and sore. So spending a few minutes of static stretching can do wonders with your body directly and in the long run. Some examples of static stretching include standing stretching, standing stretching at the touch of a finger, or stretching while sitting.