Stretching is one of the most undermined activity in a complete workout session. To the layman, stretching doesn't seem to do anything other than pulling a few muscles. It is also common for active goers not to stretch at the end of a workout. We understand - it's tiring after a workout and we want to just grab a bite and shower. However, the benefits of stretching goes far beyond warming up your body.
Benefits of Stretching Before Workout
Increased blood flow
The first thing stretching can do is increase your blood circulation. A better circulation supplies more oxygenated blood to your muscles, hence preparing them for strenuous activity. Furthermore, good circulation also keeps your body warm and cosy, especially if you are exercising in the wee hours.
Dynamic stretches are ideal pre-workout. They are controlled movements that prepare your muscles, ligaments and other soft tissues for the workout. Some dynamic stretches include squats, arm circles, and jumping jacks.
Increased flexibility and range of motion
When we exercise, our muscles are constantly contracting and flexing. Stretching helps the muscles and ligaments to lengthen and relax, while decreasing stiffness. This results in increased flexibility and range of motion during workout. Better flexibility and motion can maximise muscle engagement, improve sport performance and reduce chance of injury.
Improved energy levels
Stretching helps with circulation, especially to our muscles. A proper pre-workout stretch can improve circulation, and you'll notice higher energy levels during your workout. Furthermore, a good back stretch can enable better blood flow to the brain muscles, keeping you refreshed and focused.
Benefits of Stretching After Workout
Reduces pain and risk of injury
Tight muscles after workout are more prone to injury. This is because tight muscles are not as flexible, so when a fast movement is made (which is more common thank you think), the muscles are more susceptible to tear injuries.
Post-workout stretching helps your muscles relax and loosen up, while receiving fresh oxygenated blood for repairing purposes. Furthermore, as your heart rate gradually lowers after exercising, a good stretch buys some time for your body as it waits to receive blood flow and kickstart the recovery process.
Gradual relaxation
Stretching has been shown to activate the parasympathetic nervous system and promote the release of endorphins. These result in us feeling calm and relaxed. As such, post-workout stretching is beneficial not only for body, but also for our mind as we gradually wind-down.
Elimination of lactic acid
The body produces lactic acid when you work out. This can contribute to soreness and aching in the muscles. Stretching helps to break the release of lactic acid during an intense workout, as such reducing the amount of lactic acid throughout the body.
If you continue to feel soreness post-stretching, you may have stretched the wrong muscles or there is still excess lactic acid. Our body gets rid of lactic acid through metabolism, so allow your body to rest for a few days, and the lactic acid will clear on its own. Staying hydrated will greatly help your body recover too.
Conclusion
Stretch, stretch, stretch! The benefits of stretching are greater than you can see. A good workout routine should always include stretching pre and post workout. Even if you did not workout, incorporating simple stretches in your daily life can help improve your overall health.