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!
Our 2012 Weight Loss Diary writer, Yasmin, is a 32-year-old web content producer who is looking to get healthy and love her body! Follow along on her year-long weight loss journey!
The Best Way to Cool Down After Strength Training Seated Forward Bend
← Use Arrows Keys →
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.
Original article and pictures take media1.popsugar-assets.com site
The Best Stretching Routine For After Workouts, Post Workout Stretching
http://www.sixpacfactory.com brings you this very simple but effective post workout stretching routine. If you want to increase your flexibility and recover faster then this is the best stretching exercises for after your workouts
Original article and pictures take s.ytimg.com site
Want to gain access to a full Boot Camp Challenge® class NOW? Unlimited full body workouts in the comfort of your own home, and for ALL levels of fitness. Click now to get started with your free 7 Day Trial: http://bccondemand.com/
Hey! Have you subscribed to our channel yet? Don't know how? Just click that button above the video that says "Subscribe". Then look out for our videos every Wednesday!
Looking to get connected? Check out our links!
Want to find a Boot Camp Challenge by you? Check our website:
Today I’m sharing some of my favorite stretches for runners. Read on to see what I believe are the most effective pre and post workout stretches, and how stretching can help you in your workout routine!
With a half marathon coming up, and lots of running in my near future, I have decided to fully commit to incorporating stretching into my workout routine. I know that stretching is key to keeping my muscles healthy, but sometimes it is so easy to forget about it. My challenge for myself and you is to start intentionally stretching or doing yoga at least three times a week. There are a ton of videos out there for stretching and yoga routines (like these from Tone it Up), and just 10-15 minutes can be a game changer. There are also so many benefits to stretching, and today I am sharing some of them, along with what I have found to be the best stretches for runners.
Benefits of Stretching1
Helps improve your flexibility
You have better range of motion
May improve your performance in physical activities
Increases blood flow to your muscles
Can help you have better posture
You have better balance
May reduce soreness after a strenuous workout
Best Stretches for Runners
There are two types of stretches that have their time and place. First there are dynamic stretches, which are perfect for warming up before a run or workout, and there are static stretches, which are most effective after a workout. The dynamic stretches loosen up your muscles and increase your blood flow to them, preparing them for your run or workout. After a workout, when your muscles are more pliable, the static stretches are perfect for releasing the tension caused by the workout and help with flexibility and reducing soreness.
Dynamic Stretches (pre-run) Complete 20 of each motion
Walking Lunges
Leg Swings
High Knees
Skips
Static Stretches (post-run) Hold for 10-15 seconds
Quad and Hip Flexor
Runner’s Lunge
Hamstring
Glutes and Hip Abductors
Like I said earlier, I challenge you to try stretching for 10-15 minutes a day, 3 days a week for the next month. Hopefully we’ll find ourselves feeling stronger, less sore, more flexible and ready to get out there and run!
What are your favorite pre and post workout stretches?
