Stretching is a very important part of every workout. It involves a combination of specific exercises that stretch the muscles and surrounding tissues, helping the body recover more easily after intense exercise, injuries and muscle stiffness. Stretching helps prevent injuries, improves flexibility and relaxes the body by reducing tension and increasing flexibility, balance and coordination. Stretching during weight training is very important because strength exercises tighten the muscles.
Fitness training is different for everyone. Some people prefer high-intensity strength exercises, while others prefer lighter workouts to maintain their figure and fitness. Regardless of which group you belong to, it’s a good idea to include stretching in your next visit to the gym.
The types of stretching are active and passive.
Active stretching targets the whole body and involves rhythmic muscle contractions and stretches. It mobilizes the joints and increases blood flow. The main rules for dynamic stretching are to keep movements controlled and smooth and gradually increase their range. It’s a good idea to warm up beforehand with exercises such as using a treadmill or stationary bike. This is the gentlest form of stretching. It involves holding a specific pose for around 15–20 seconds to stretch the muscles. It improves circulation, calms breathing and regulates the heart rate. It is recommended after a workout.
Passive stretching – this type of stretching uses assistance from another person exercising to achieve a greater range of motion.
Below, we’ll show you three exercises to do before and after your workout that will help make your gym sessions a little more effective.
Pre-workout exercises
Forward and backward leg swings
Stand upright, extend one leg forward, then smoothly swing it back while bending the knee.
Inchworm walk
Standing upright, bend forward and place your palms on the floor. Start walking your hands forward, then return to the starting position.
Hops and stretches
Jump while extending one arm and bending the opposite leg.
Post-workout exercises
Posterior chain stretch
Stand with your arms out to the sides, exhale and bend your torso forward. Relax your head, shoulders and neck, and wrap your arms around your calves.
Butterfly pose
Sit on the floor and bend your knees. Hold your feet and let your legs relax.
Torso twist
Lie on your back and move one leg across your body. Bend your knee to 90 degrees. Keep your back pressed firmly against the floor throughout.
Bonus exercise! Piriformis stretch
Extend your legs, cross your right leg over the other and place your foot on the floor. Keep your right hand on the floor and use your left elbow to press your right knee.
Stretching exercises are missing from the workout routines of a huge percentage of active gym-goers. When something is new to us, we try to get the most out of it, which can sometimes lead to unpleasant consequences. Always choose stretching exercises that help you avoid any discomfort or pain. If you’d like professional advice, don’t hesitate to ask one of the trainers at Pulse Fitness & Spa.
Not yet a member of the chain? You can book your visit here: www.pulsefit.bg/workout