Warming up and stretching are usually ignored by most individuals and they think that it is not necessary. However, adequate warm-up and stretching reduces the injury risk, improves the mobility of joints and improves the effectiveness of the exercises. In this article today, we are going to elaborate on why you must stretch prior to fitness, the form of stretching and how to stretch.
Benefits of stretching prior to exercise
- Avoids injuries - readies muscles, tendons and joints for loading.
- Improves mobility - increases range of motion, especially useful in squats, lunges and pulls.
- Activates blood flow - warms up muscles, reducing likelihood of sprains and tears.
- Reduces muscle tension - avoids cramping and soreness when exercising.
- Improves coordination - makes the movements more accurate and controlled.
What are the different types of stretching?
Dynamic stretching (pre-workout)
This type of stretching is done in motion and is great for warming up.
Examples:
✔ Leg Swings – warm up the hips and glutes.
✔ Torso twists – improves back flexibility.
✔ Lunges with a twist – prepares your legs for the load.
How to do?
- Movesmoothly, without jerking.
- Perform 10-15 repetitions per movement.
Static stretching (after training)
Best for relaxation and warm-down following exercise.
Examples:
✔ Twine stretch – stretches muscles of legs and pelvis.
✔ Toe bends – stretches back of thigh.
✔ Shoulder stretch – eases tension after bench presses and pull ups.
How to do?
- Hold each one for 20-30 seconds.
- Breathe smoothly and deeply.
How to stretch properly?
1️⃣ Pre-training – dynamic stretching to warm up the muscles.
2️⃣ Post-training – static stretching to calm the muscles.
3️⃣ Don’t move suddenly to prevent injury.
4️⃣ Spend 5-10 minutes stretching to improve the quality of your workout.
Conclusion
Stretching is an essential component of fitness that keeps you from getting hurt, makes your muscles more flexible and improves your exercise form. Incorporate it into every workout to get the best results!
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