1. What’s the point of stretching?

Studies about stretching have revealed several benefits to the body. For example, it improves performance for physical activities, decreases the risk of injury, helps joints accomplish a full range of motion, and enables muscles to work effectively while providing faster recovery times for those partaking in strenuous muscle training.

2. Is stretching the same as a warmup?

A warmup is a mixture of stretching and cardio. The goal is to increase the heart rate while warming up the muscles in preparation for the training session. A warmup is vitally essential in also preventing injury and promoting a range of motion for joints. A warmup may compare with a mini, less intense workout or pre-workout; stretching focuses explicitly on relaxing the muscles, flexibility, and preventing muscle tension.

3. What types of stretches are there?

There are two different types of stretching; dynamic and static stretching.

Dynamic Stretching

Dynamic stretching involves active movements where joints and muscles experience a full range of motion while extending and elongating the muscles. For example, someone may do a lunge with a twist, pull their knee to their chest, a hip stretch with a twist, or jump squats. Essentially dynamic stretching will increase heart rate through body movement, and participants may hold the stretch for any length of time.

Static Stretching

Static stretching utilizes specific elongation poses for a certain amount of time. For example, tricep stretches, butterfly stretches, or arm and leg stretches are common, and participants may hold for some time anywhere from 10 to 12 seconds on each stretch.

4. Should you focus more on static stretching or dynamic stretching?

Static stretching and dynamic stretching each serve their purpose. However, research explains that dynamic stretching before workouts are perhaps more helpful in preparing the body for the exercise as it includes more range of motion functioning in the muscles. Also, increased heart rate, light perspiration, and joint mobility may contribute to higher performance during the training session.

Static stretching may be helpful after the workouts, lowering the heart rate, focusing on flexibility, and allowing ample time for the body to recover as there is more slowing down of movement. But, overall, it’s up to the participant. As long as trainees at least commit to a few minutes before or after a workout to warm up and cool down with some stretching and mobility exercises, this will serve as protective buffers against injury, muscle tension, and muscle fatigue.

5. What stretches should you do every time you work out?

Stretching can appear in the form of a top-down approach, starting from rotating the head in a clockwise or counter-clockwise formation.

Then trainees may rotate their arms as they get their shoulder blades ready for the exercise. Pulling the arm across the body is an excellent way to stretch the arms.

Next, hip circles or hip rotations are excellent forms of loosening up the hip muscles.

Reaching down to one’s toes is a great way to stretch the calf muscles and hamstrings.

Pulling the leg back and holding the stretch with your arm as you balance on one leg is an excellent quad stretch, then alternating to the other leg.

Also, doing some ankle rotations and toe raises may prepare your feet for impact when running or sprinting.

Couple these stretches with several jumping jacks, jump squats, shuffles, and a light jog should get anyone ready for their workout or training session in about 5 to 10 minutes.

Happy training!