The Best Way to Stretch Before and After a Workout
For a pre-workout warm-up, Stephanie recommends dynamic exercises for flexibility that are performed through a full range of motion. These types of exercises prepare the body for the work it is about to do. The stretches are typically held for just three to 10 seconds. The purpose of dynamic exercise is to increase movement of the joints through a specific range of motion. This helps to increase core temperature and blood flow, and wake up the central nervous system.
Research has shown that dynamic stretches improve force production and explosive power. They can also help to increase body awareness, and help with stability and balance—all in the warm-up, getting your body ready to work!
Examples include walking lunges with and without a rotation, lunging and reaching, glute bridges, stepping to balance, power skipping, butt kicks, etc.
Post-Workout Stretching:
For post-workout cool-downs, Stephanie recommends static stretching. Like dynamic stretching, it improves flexibility by moving joints through a specific range of motion. However, unlike dynamic stretching, it does not increase your core temperature. Static stretching suppresses the central nervous system, relaxing the muscle spindles by lengthening them, and has been shown to actually reduce power and force production in several studies.
Static stretching is great to relax your muscles after a workout. These types of stretches are usually passive, meaning someone else is stretching you as you relax your body. Each position is held for 10 to 30 seconds, and repeated four to six times. Individual muscles like hamstrings, quads, and hip flexors, are stretched versus dynamic moves, which usually involve your full body.
Both types of stretching are very beneficial when done at the appropriate time, intensity and specificity!
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The Best Way to Cool Down After Strength Training Seated Forward Bend
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Seated Forward Bend brings a deep stretch to the back of your legs. Instead of leading with your head, move your chest toward your toes to get the biggest benefit.
After your Seated Spinal Twist, sit on your mat with your legs extended straight in front of you (your starting position from the last pose).
Reach your hands underneath your tush, and pull the fleshy part behind you so your pelvic bones are grounded. This will help to tilt your tailbone up so you get a deeper stretch in your hamstrings.
Focus on sitting up tall and making your spine as long as you can. Take a deep inhale, and extend the crown of your head straight up away from your hips, elongating your spine as much as possible.
Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back, and fold as far as you need to feel a nice stretch in your back and hamstrings. Don't worry about folding your body completely in half, unless this is comfortable for you.
Stay like this for at least five deep breaths.
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