The benefits and how to do it effectively.
Stretching is a really important part of an effective workout, but sometimes it gets overlooked. In this article we’re going to talk about why you shouldn’t skip stretching and why it's beneficial for your health.
Stretching is a fundamental part of any workout, it helps us become more flexible and able to achieve our workout goals easier. Not enough stretching creates stiff joints and muscles can become shortened and tight. When we skip stretching before and after a workout, we put ourselves at risk of joint pain, strains and muscle damage.
Too much stretching on the other hand can also cause sprains and strains. This is due to the joints becoming too flexible to the point of them being unstable, resulting in injury.
Yes, and this is when we advise listening to your body. If you feel a sharp or stabbing pain when you stretch, that's a red flag. When this happens the best thing to do is stop and take a rest, then start again when you no longer feel any pain.
Stretching should be done 2-3 times a week as a minimum, although stretching should be done before and after every workout.
How to do it:
Takeaway
Remember to seek help from your Doctor if an injury does occur.
If you’re in need of some inspiration, we’ve included some examples of different stretch techniques down below.
Trapezius:
Clasp your hands in front of your body. Keep the elbows slightly bent.
Push through the shoulders. You can drop your head to maximize the stretch if it feels comfortable to do so.
Pectoral:
Clasp your hands behind your body. Keep your elbows slightly bent. Raise your arms without leaning forward. Keep your chest facing up and take a deep breath to maximize the stretch.
Deltoid:
Bring your arm across your chest at shoulder height. Place your forearm above your elbow, acting as a lever to pull your arm into your body. Remember to keep your stretching arm straight.
Tricep:
Put your hand behind your head so it is inline with your upper back area. Using your other hand, hold your elbow and gently pull back. Keep your neck neutral.
Lats (Latissimus Dorsi):
Reach your arm over your head with your elbow bent slightly. Place your other hand on your hip and keep your hips square with your shoulders.
Kneeling Hip Flexor:
From a lunge position, lower your knee onto the floor whilst keeping your other knee in line with your ankle. Place both hands on your thigh. Pull your pelvis forwards to deepen the stretch.
Deep Gluteal:
Starting with a press-up position, bring your leg and fold it into your chest. Use your weight to press your thigh down into the mat or floor. Make sure your back leg is as straight as possible, you can stretch your foot out further for a deeper stretch.
Prone Quadriceps:
Lying on your front, use your forearm to prop you up. With your free hand, reach backwards and hold the top of your foot applying pressure.
Lying Gluteals:
Lying on your back, bend your legs and place one leg over the top of the other, resting the ankle on the top of the thigh. Using your hands, clasp the back of the thigh furthest away from you and pull towards your chest.
