Find Out How Stretching Can Improve Your Life

Exercising on a regular basis is a great way to both maintain and improve your health and wellness. But if you’re not stretching before and after your workouts, you aren’t taking full advantage of a complete workout routine.

According to the Mayo Clinic, “stretching can increase flexibility and improve your joints’ range of motion, helping you move more freely, and ensuring that you have equal flexibility on both sides might help protect you from injury.”

There are several specific benefits to stretching both before and after a workout.

How can physical therapy help with stretching?

It’s important to make sure you’re doing the right kind of stretches, both before and after your workout. A physical therapist can design a treatment plan based on your specific exercise and stretching needs.

No matter what type of physical activity you’re engaging in, physical therapy can help you make the most of it. Your physical therapist can guide you on which types of stretches are best suited to your current physical condition, as well as the activities you’re participating in.

What types of stretches can I use?

There are several different types of stretches a person can do before and after a workout. It’s important to know which types are right for you, and when to use them.

• Ballistic stretching. Involves a bouncing movement that pushes muscles beyond a normal range of motion.
• Dynamic stretching. Active movements that aren’t held but still cause muscles to stretch, often done to prepare your muscles for movement.
• Static stretching. Holding a particular stretch for 10 to 20 seconds. This type of stretch should feel comfortable, and is normally done after a workout.

Why you should stretch after your workouts

You may be tempted to go straight into relaxation mode after a workout, but it’s important to get in even a few minutes of stretching. There are several specific benefits of stretching after you finish:

• Relaxation for both body and mind. It’s beneficial to gradually slow down. Stretching after a workout gives you the chance to gradually wind down.
• Pain relief and future injury prevention. Muscles that stay tight after a workout are more prone to injury. The right kind of stretching can limit pain throughout the body, and loosening up your muscles reduces your chance of injury.
• Lactic acid release. Lactic acid is produced when you work out and can make muscles achy and tired. Stretching can help reduce the amount of lactic acid throughout your body.

Why you should stretch before your workouts

You should always start your workout with a series of stretching exercises: 5 to 10 minutes is probably enough for most activities. It’s important, however, to adequately stretch all the muscles you’ll be using. There are several specific advantages to stretching before your workout:

• Improved flexibility and range of motion. Correct stretching loosens your muscles and tendons, increasing flexibility and range of motion during your workout.
• Enhanced blood circulation. Stretching increases blood flow to your muscles, preparing them for strenuous activity.
• Improved health and wellness. Increased blood flow, flexibility, and range of motion together improve overall performance.

If you’re looking for more ways to add stretching into your daily life, our physical therapists can help you learn which stretches are best for you and how they can benefit you specifically, based on your needs and goals.