Do these four stretches before and after your workout to improve flexibility and recovery time
Stretching is often the first activity cut from a workout when you’re short on time, but it’s a mistake.
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What’s the goal of your workout plan? Weight loss, weight management, or enhancing mirror-friendly muscles such as the biceps or abs are common answers.
Flexibility is another important goal that should also be a priority. Yet stretching is often the first activity cut from a workout when you’re short on time.
It’s a mistake to think of stretching as an optional opening act to your exercise routine. Flexibility can reduce your risk of injury, improve posture, relieve exercise-related soreness, boost your range of motion, and ease muscular tension.
Here’s how to improve flexibility with just 10 extra minutes — five before and five after — your workout:
Pre-workout stretches
Dynamic, or active, stretches are best for waking up sleepy, stiff muscles because they gently and safely increase heart rate and circulation. These stretches should mimic the movement patterns of your upcoming workout. The following examples are ideal before a run or such sports as pickleball.
March in place
Stand tall with your feet shoulder-width apart and your core muscles engaged.
Pump your arms as you step your knees high for 30 seconds. Stay light on your feet and avoid hunching forward.
Body weight squats
With your feet hip-width apart, shoulders back, and gaze forward, keep your weight in your heels as you hinge back at your hips, extend your arms overhead, and lower into a squat.
Hold for a count, then push through the heels to stand. Repeat 10-12 times.
Post-workout stretches
Once you’ve completed your workout, static stretches are used to relieve tired muscles and help them recover faster. Unlike dynamic stretches, these positions apply tension to the muscles by elongating them to their furthest point and then holding it there for a set period of time.
These stretches are easier to perform after exercise because muscles are warmed up and more flexible.
Hamstring stretch
Sit with your right leg extended and your left bent so your left foot is tucked close to your right inner thigh.
Keep your right ankle flexed with your toes up toward the ceiling and slowly bend at your waist, reaching your right hand toward your right foot. Depending on your range of motion and flexibility, hold your toes, ankle, or knee. Don’t push harder than you can comfortably go. Hold for 20 seconds, and then switch legs.
Quadriceps stretch
Stand next to a wall for support. When you’re ready, pull your right leg back so your heel comes close to your glutes. It’s important to keep your legs pressed together to ensure that you’re lengthening the quad muscles located in the front of the thigh.
Hold for 20 counts and then release and repeat on the other leg.
Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. Learn more about her virtual training program at ashleyblakefitness.com.