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FACT CHECKEDStretching always seems like an afterthought rather than a priority, but it should be an integral part of your workout routine. It's more than a way to cool down after a workout; it can enhance flexibility, reduce the risk of injury, and help your overall performance. So, why wouldn't you want to spend some time at the start and end of your workout?
There are several different types of stretching:
For the sake of this article, we'll focus on our two favorite types:
Before jumping into any lifting routine you should make sure your body is primed and ready to perform. Utilizing dynamic stretches before getting into the main part of your workout can help you take it to the next level.
Prepping your upper body with dynamic stretches ensures your muscles are ready for action and doesn't take much time. Here are a few key moves:
How To:
Why: To improve shoulder and chest mobility while increasing blood flow.
How To:
Why: To activate and stretch the core, upper back, and shoulders while increasing mobility in the spine and shoulders.
How To:
Why: To warm up the shoulders and surrounding muscles.
How To:
Why: To enhance spine mobility and stretch the back which helps to prevent injury in both the upper and lower body.
How To:
Why: To improve thoracic spine mobility.
You're a fool if you're not doing some sort of dynamic stretch before getting under that squat bar. Getting your hips and knees limbered up for a lower body workout is an important step in avoiding injury. Check out these 7 dynamic stretches.
How To:
Why: To enhance hip mobility and activate the hamstrings, glutes, and hip flexors, preparing the lower body for workouts.
How To:
Why: To improve hip joint mobility and activate the surrounding muscles
Why: To activate the glutes, quads, and hamstrings while improving hip and thoracic spine mobility.
Why: To activate the glutes, hip flexors and external rotators.
How To:
Why: To improve adductor flexibility and engage the glutes and quads.
How To:
Why: To activate and lengthen the hamstrings which improves flexibility and prevent injury.
How To:
Why: To activate the quads, hamstrings, and glutes. Also improves hip and ankle mobility.
Sometimes, you need to get in and out of the gym. This full-body dynamic routine will get you ready for any workout quickly!
You've done it! Made it through that grueling workout, but before you head for the shower, do your body a favor and get some static stretching in.
Usually, you'll see someone doing a static stretch the day or two after their chest workout to try to relieve some of the soreness. But stretching after your workout can help relieve post-workout fatigue and actually increase recovery.
Why: To stretch the triceps and shoulder muscles which improves flexibility.
Why: To stretch the shoulders, lats, and lower back which aids in relaxation and lowers tightness.
If you're not stretching post-leg day, then you need to seriously reevaluate your life choices. Do yourself a favor and at least hit these stretches before heading home:
How To:
Why: To stretch the hamstrings which improves flexibility and reduces post-workout stiffness.
How To:
Why: To lengthen the quadriceps which relieves tightness.
How To:
Why: To reduce tightness in the glutes and hip external rotators.
How To:
Why: To stretch the adductors and lessen DOMS.
How To:
Why: To lengthen the calf muscles which helps to prevent tightness and improve ankle mobility.
After a full week of beating yourself up in the gym, everywhere is sore. A static full-body routine can help ease tension throughout all of your muscles and help you relax and recover.
Incorporating these stretching routines into your workout regimen is simple. Account for an extra 5-10 minutes at the start and end of your routine. On a time crunch? Reduce rest time between sets. You really shouldn't be scrolling through Instagram anyway.
Upper-body routines should be done on upper-body workout days, and the same goes for lower-body routines. Have a routine that uses exercises from both columns? The full-body routines are perfect for you.
Just like it's presented above, use dynamic stretches before your workout. On upper body days, feel free to add another shoulder stretch into the mix to get yourself prepped to put in some work.
Related: Top 10 Dynamic Bodyweight Exercises
Can you guess what we're going to suggest? Nailed it. Static stretching. After a workout, a static stretch session can be a great way to catch your breath and gather your thoughts.
Related: 14 Best Cool Down Stretches
Stretching is one of the easiest things to do in the gym and offers amazing benefits. Do yourself a favor and carve out some time to ensure you're thoroughly warmed up and cooled down. Your body will thank you.
At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!
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Tyler DiGiovanni
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