Stretching Pre and Post Workout

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Stretching

A good friend and reader recently asked me about posting about stretching.  Stretching is something a lot of people don’t do, and something a lot of people do wrong.  Stretching is important to prevent injury during the activity and also speed healing, plus reduce soreness post workout. From most of my personal research (both physical trial and reading various athletic articles) active movements that stretch your body are best for warming up. I’ve read several credible articles that state you’re not supposed to do a static stretch because you don’t want to pull/push the muscle before you’re properly limbered. This makes sense to me so I’ve been following it. I like to use stairs for post workout stretching. Never sit down after a workout, always try to do a little stretching. Post run I also always try to do a little walking until my heart rates returns to normal. Target the large muscle groups: quads, hamstring, calves, hips, and glutes. Female runners and friends don’t neglect that hip flexor! As females, we are made to bear children so our hips are built wider and that puts more pressure on them while running, strengthening the hip flexor through stretching has helped me reduce pain. These stretches are geared more towards running/cardio, but I always run or do cardio before lifting. The hardest thing for me to remember is stretching AFTER lifting! Something I’m still working on…

Warm up: Dynamic stretching- warming up your body with active movements

Walking lunges

Squats

High knees

Butt kicks

Jumping jacks

Cool Down: static stretches- hold position for a period of time (10 seconds-60 seconds)

Here is great example of post workout stretches

http://www.bodybuilding.com/fun/ask-the-ripped-dude-the-best-post-workout-static-stretches.html

Some stretches I do post run/bike/cardio: (I usually do each 4 times)

-lunge forward on stairs and put chest to knee

-heel drops on stairs

-side lunges

-holding squats for 10 seconds

-hip rotation stretch

**Remember not to bounce, and that you should feel mild tightness without discomfort

What do you do for stretching?? For running? For lifting??

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