Stretching before and after a workout may be seen by some as an unwelcome distraction from the workout itself. However, stretching should be an integral part of every workout session due to the wide range of health benefits stretching provides.
There is a strong consensus of opinion amongst trainers and coaches that stretching before and after a workout enables you to achieve far more in every session, minimises the risk of injury during each session and, consequently, improves your overall level of fitness.
Experts agree that stretching before and after working out is essential regardless of your age or current level of fitness.
Where does stretching fit into a workout?
For best results your workout session must start with a warm up followed by stretching. When the workout session is over further stretching is necessary, followed by a cool down.
It is important that both stretching and warming up are undertaken before exercise to receive any benefits – warming up by itself has little or no effect. It is recommended that you stretch the muscles groups that you are going to work on during your workout and that you do not work out more than 4 times a week.
The benefits of stretching
It is generally recognised that stretching may confer a number of benefits, including:-
- Reduces muscle tension, making you feel more relaxed;
- Prevents muscle strains and injury;
- Prepares muscles for the physical exercise to follow
- Regular stretching increases flexibility and improves range of motion;
- Your back can be particularly vulnerable to strains. Stretching before and after workouts helps reduce the risk of back problems
- Improves circulation and, by increasing the supply of blood and nutrient to your muscles, muscle soreness is reduced;
- Increases the learning, practice and performance of many different skilled movements
- Stretching can relieve physical and mental tension, providing health benefits comparable with those associated with Yoga and Pilates,
People who tend to exercise less in their day to day lives need to stretch more. So, if you are one of these people who lead a relatively sedentary lifestyle, such as an office worker, you may need take spend more time stretching to experience these benefits.
There are a wide range of medical conditions where sufferers are advised not to stretch, such as when suffering from a bone fracture, inflamed or infected joints, osteoporosis and certain skin or blood conditions.
Stretching before a workout makes your workout last longer and, lets face it, stretching is not much fun. If that puts you off stretching, don’t let it! If you want to keep your body in tip-top condition it is essential that you always include a proper stretching session before and after your workout routine. Indeed some argue that stretching is just as important as exercise in keeping your body in top condition and injury free.
