Physical exercise is an important part of maintaining a healthy and active lifestyle. However, many people overlook an equally essential part - post-workout stretching exercises. Stretching after a workout helps to gradually cool down the body while improving flexibility, reducing muscle soreness and preventing injuries.
Therefore, in this article, we will explain why it is important to stretch after a workout, present its health benefits, and also detail specific stretching exercises that should be included after each workout.
Performing stretching exercises after a workout - benefits
To the question of whether you should stretch after a workout, the answer is - it is desirable and even highly recommended. Stretching after strength or aerobic training offers a host of significant benefits:
- Improving flexibility and mobility - Performing static stretching after a workout helps improve the flexibility of muscles and ligaments. This not only develops strength or aerobic capacity, but also gives the body essential dynamism.
- Reduces muscle stiffness and soreness - Stretching helps reduce muscle stiffness and soreness that can occur after a workout. This is why it is especially important to stretch after weight training or strength training.
- Prevent injuries and promote recovery - Incorporating stretching into your workout routine can help prevent injuries. Stretching improves blood flow to the muscles, which promotes the recovery process and allows the muscles to function efficiently.
- Release and Relaxation - After a workout, it is important to return to a state of relaxation gradually and not abruptly. Stretching is an effective way to perform post-workout release exercises that allow for gradual relaxation along with additional benefits.
When and how to perform stretching exercises
The consensus today is that the ideal time to perform static stretches is immediately after a workout, when the muscles are still warm and supple. Stretching can also be done a few hours after a workout, but it may be less effective.
Duration and intensity of stretching
It is recommended to perform static stretches for 15-30 seconds per stretch, with 2-4 repetitions for each major muscle group. It is important to reach a point of mild tension, but not to feel sharp pain. Deep, slow breathing during the stretch can help to relax and release tension.
Recommended stretching exercises by muscle group
- Stretches for the legs after a workout - A recommended stretch is the Ardelius stretch, performed while sitting on the floor, with your legs straight in front of you. Gently pull one foot and fold it towards your body until you feel a stretch in the back of your thigh. Hold for 30 seconds and repeat the movement with the other leg.
- Release stretch after abdominal and back workout - child stretch, a stretch in which you sit on your heels, with your knees apart and your forehead on the floor, while extending your arms forward. Relax your back, shoulders, and arms and stay in the position for 30-60 seconds.
- Upper Body Stretches - Triceps Stretch, the stretch familiar from gym classes, is a classic stretch that is always recommended after a workout. Raise your arm above your head, bend your elbow, and lower your palm toward the opposite shoulder blade. Use your other hand to gently press on your elbow. Hold the position for 15-30 seconds and repeat the exercise with the other arm.
Keep in mind that these are just three examples of recommended stretches, so when performing a post-workout cool-down, it is advisable to incorporate additional stretching exercises. Furthermore, it is always important to consult a professional or certified fitness trainer to select exercises tailored to your ability and the type of workout performed.
Whether you stretch after a leg workout or after a strength workout, you're doing your body a big favor. As long as you combine recommended exercises and make sure to incorporate stretching regularly, you can enjoy a variety of wonderful benefits.
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