The importance of stretching after a workout

By our PCYC Nerang Gym+Fitness Team

After an intense gym workout, many people are eager to head straight to the showers or grab a post-workout snack. However, one crucial element often overlooked in fitness routines is post-workout stretching. After reaching a new milestone on the treadmill or hitting a new PB in the weights room, the thought of stretching can often feel a little anti-climactic. We might tell ourselves we don’t have time, or it’s not that important, but incorporating stretching into your gym routine offers a range of benefits for your body you don’t want to miss!

 

5 Reasons why you should stretch

Improve flexibility

Static stretching after a workout can improve your flexibility over time and increase the range of motion (ROM) in your joints and muscles. This is particularly beneficial for individuals engaged in strength training, as improved flexibility and ROM can lead to better form during exercises, reducing the risk of injuries.

Prevent injury

It is easy to imagine our muscles are like rubber bands. When we play sports or lift weights we are contracting and releasing our muscles over and over to create movement, not dissimilar to a rubber band stretching and contracting. When the rubber band gets too tight, it can lose its elasticity and be prone to breaking, much like tight muscles are at higher risk of pulls and strains. By incorporating stretching into our routine, we can release the tension created through training and keep our muscles pliable and injury free!

Reduce muscle soreness

Including static stretching in your post-workout routine may alleviate the effects of DOMS (delayed onset muscle soreness). Stretching encourages blood flow to the muscles, promoting the removal of by-products like lactic acid, which can contribute to post-exercise discomfort.

Improve post-workout recovery

Boosted circulation promoted by stretching can aid the body to deliver oxygen and essential nutrients to your muscles, supporting the repair of damaged muscle fibres and cells.

Alleviate stress

Just like physical exercise, stretching releases endorphins that can boost your mood and help you to relax. Stretching has been shown to increase the hormone serotonin, which plays a role in mood stabilisation and quality of sleep. Increased blood flow and oxygen to the brain can also help improve mental clarity and focus. For many people stretching is a form of meditation, that can help to reduce stress and focus on the present.

So, you’re convinced… What now? To reduce the risk of injury, it is generally recommended to hold a static stretch for 15 – 30 seconds per muscle group, however holding a stretch for longer (1 – 3 minutes) can yield better improvements in flexibility long term.

 

Examples of post-workout stretches

Hamstring stretch

1. Sit or stand with your legs straight.
2. Slowly reach towards your toes, keeping your back straight.
3. Hold for 15-30 seconds.

Quad stretch

1. Stand on one leg, bringing the other foot towards your buttocks.
2. Hold your ankle with your hand and keep your knees close together.
3. Hold for 15-30 seconds on each leg.

Triceps stretch

1. Raise one arm overhead and bend your elbow, reaching your hand down your back.
2. Use your other hand to gently push on your bent elbow.
3. Hold for 15-30 seconds on each arm.

Chest opener

1. Facing a wall, place your palms just wider than shoulder width apart on the wall.
2. Shift your hips backward, gently pressing your chest towards the floor.
3. Hold for 15-30 seconds.

 

Incorporating post-workout stretching into your fitness routine is a small investment your body and mind will thank you for. From improved mobility and better recovery to injury prevention and mental wellness, the benefits of stretching go beyond the gym. Make stretching a non-negotiable part of your exercise routine to ensure a well-rounded approach to your fitness journey!