Why you need to stretch after training?

Hi all,

Mark here again from Alltone Personal Training Watsonia and BNG Boot Camp in Bundoora.
This week's blog covers the importance of stretching after exercising and the different types of stretches which can be performed.

We are all aware that after an intense workout or fitness class that we should spare a couple of minutes to stretch out those sore and tired muscles. However on most days you are running late and skip hitting the mat to stretch, and you seem to be getting away with it.. Right?  Well, let me explain why skipping this important part of your training routine can be risky in the long run.

Stretching plays an important role in injury prevention and muscle maintenance. All exercise involve repeated muscle contractions. This can leave our muscles in a state of high tone meaning that they are not fully relaxed, in the long run this can lead to the shortening of muscles which then become super tight. A tight muscle loses its elasticity and its ability to deliver maximum force. Also, a short and tight muscle will most certainly affect your mobility and biomechanics.

Stretching can be split into two categories; Static, without movement and dynamic with movement.
Static stretching involves holding the muscle for usually 10-20sec without moving.  The picture below is an example of a static hamstring stretch

The Benefits of Static stretching after exercise include:

• Returning the muscle to its pre exercise length 
• Reducing post workout soreness 
• Preventing injuries 
• Improves your flexibility 
• Reduces the stress and tightness in that working muscle 

As mentioned above, dynamic stretching is with movement and is recommended prior to exercising to help prepare you for your session ahead. Its fantastic for helping improve your range of motion, warming up your joints and increasing your rate heart. Its is also a fantastic opportunity to work on areas you lack mobility. 

An example of a dynamic stretching routine would be:

• Neck Circles ( 5 each direction )
• Shoulder rolls ( 5 each direction )
• Arm Circles ( 5 each direction )
• Leg swings ( 10 swings )
• Sideways leg swings ( 10 swings )
• Crossover Lunges ( 5 each leg )
• Wide climbers ( 10 in total alternating )
• Hip Hinge ( 5 reps )
  
  

The picture below is an example of a leg swing which is a dynamic stretching movement 

Alltone Fitness is a fitness studio and Gym in Bundoora. We offer personal training, yoga and boot camp fitness classes in the Greensborough, Bundoora and Watsonia area. Please contact us if you would like any more importation about stretching or any fitness related topic. 

Yours in health & fitness - Mark