We have all probably heard Personal trainers, physios and even chiropractors tell us we should stretch, and that stretching is good for us.
We know that one of the benefits of regularly stretching is a boost in flexibility, which can give us greater range of motion and mobility. It can relieve aches as well as help us detect muscle imbalances in our body, for example, we can feel, when stretching, that one side is tighter than the other one.
Our own Chiropractors sometimes advise patients to stretch regularly, but when do we stretch, and how?
BEFORE WORKING OUT: There are several benefits of warming up before a workout. Most importantly, it helps increase range of motion as well as prevent injury. By doing five to ten minutes of dynamic stretches, we warm our muscles, improve flexibility and enhance performance. This type of stretching involves controlled movement through our bodies full range of motion.
These are a few simple ones that you could add to your next workout: Cat-cow, Bird-dog crunch, thread the needle and downward dog to runner’s lunge.
AFTER WORKING OUT: Once we are done with our workouts it’s important to perform static stretches to help the mind and body relax after exercising by relieving muscle tension. For these static stretches we can choose to do a hamstring stretch, spinal twist, child’s pose and lunges. The difference for these stretches is that because they are static, we must hold the pose for at least 30 seconds to get the best results. All in all, taking ten minutes to stretch is always a great way to finish up a workout.
AFTER WAKING UP: It is recommended to take five to ten minutes to stretch in the morning after we sleep. The muscles tend to loose tone, so stretching the body helps get the blood flowing and wake up the muscles. It also encourages the body to perform better throughout the day. Simple stretches you can try tomorrow morning are cobra stretch, spinal twist, cat cow and hamstring stretch.
BEFORE BED: Similar to when we finish a workout, stretching before going to sleep allows our bodies to relax and release some of the tension accumulated during the day. Holding a child’s pose for a few seconds, then a neck stretches and a cat- cow, again focusing more on static stretches. Holding these poses for 45 seconds or more will loosen the muscles and help promote a better night’s sleep.
Written by Florencia Otano
Recent Comments