The Best Pre and Post Workout Stretches
Stretching before and after a workout is an important part of an athlete's routine. Not only does it help improve flexibility and range of motion, but it also helps to reduce the risk of injury. Incorporating stretching into your workout routine can also help to improve performance and recovery.
Why is stretching important for athletes?
Stretching helps to improve flexibility, which is the ability of a joint or muscle to move through its full range of motion. This is especially important for athletes, as it can help to improve performance and reduce the risk of injury. When you stretch, you are helping to loosen tight muscles and improve blood flow to the muscles, which can help to reduce muscle soreness and fatigue. Stretching can also help to improve your overall muscle balance, which is important for proper movement and alignment.
When should athletes stretch?
Athletes should aim to stretch both before and after a workout. Stretching before a workout can help to prepare the muscles for activity and reduce the risk of injury. It's also a good idea to stretch after a workout, as this can help to reduce muscle soreness and fatigue and improve recovery. It's important to note that static stretches (holding a stretch for a set amount of time) are best for after a workout, as they can help to relax the muscles and promote recovery. Dynamic stretches (active movements through a range of motion) are better for before a workout, as they can help to warm up the muscles and prepare them for activity.
The best stretches for before a workout
1. Leg swings
Leg swings are a great dynamic stretch to do before a workout. They help to warm up the muscles in the hips, legs, and lower back. To do this stretch, stand next to a wall or a sturdy object for balance. Swing one leg forward and back, gradually increasing the range of motion. Do 10-15 swings on each leg.
2. Arm circles
Arm circles are a simple but effective stretch that warms up the muscles in the shoulders and upper back. To do this stretch, stand with your arms extended out to the sides. Slowly make small circles with your arms, gradually increasing the size of the circles as you go. Do 10-15 circles in each direction.
3. High knees
High knees is a cardio and mobility exercise that warms up the muscles in the legs and hips. To do this stretch, stand with your feet hip-width apart and your arms extended out in front of you. Lift one knee up to your chest, then lower it and repeat with the other leg. Continue this motion, gradually increasing the speed and height of the knee lift. Do 10-15 reps on each leg.
The best stretches for after a workout
1. Downward facing dog
The downward facing dog is a classic yoga pose that stretches the entire back of the body, including the calves, hamstrings, and lower back. To do this stretch, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your hips up and back, straightening your legs and pressing your heels towards the ground. Hold this position for 30 seconds to 1 minute, then release and repeat as needed.
2. Pigeon pose
The pigeon pose is another great stretch for the hips, as well as the glutes and lower back. To do this stretch, start in a downward facing dog position. Bring one leg forward and place the knee on the ground. Lower the other leg down and extend it behind you, keeping the ankle and toes on the ground. Lean forward, resting your arms on the ground or on a block. Hold this position for 30 seconds to 1 minute, then switch sides and repeat.
3. Chest stretch
The chest stretch is an important stretch to do after a workout, as it can help to loosen the muscles in the chest, shoulders, and upper back. To do this stretch, stand with your arms extended out to the sides and your palms facing down. Slowly lower your arms behind you, keeping them straight and squeezing your shoulder blades together. Hold this position for 30 seconds to 1 minute, then release and repeat as needed.
4. Child's pose
The child's pose is a restorative stretch that helps to relax the muscles in the back, hips, and thighs. To do this stretch, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lower your hips back towards your heels and stretch your arms out in front of you. Hold this position for 30 seconds to 1 minute, then release and repeat as needed.
Conclusion
Stretching before and after a workout is an important part of an athlete's routine. Incorporating a variety of dynamic stretches before a workout can help to warm up the muscles and reduce the risk of injury, while static stretches after a workout can help to reduce muscle soreness and improve recovery. By incorporating these stretches into your routine, you can improve your flexibility, performance, and overall well-being.