Of course we all know we should incorporate some amount of stretching into our workouts, but do we all do it? The fact is, stretching is a necessary component to any wellness routine regardless of your activity level. Without a good stretch before and after your workout, you run the risk of serious injury.
The good news is that stretching is easy and it can be a great way to relax. There are countless ways to stretch: standing up, lying down and with or without the assistance of a wall, ball or exercise band.
DO: Be sure to stretch 8-10 minutes before and after your workout. Train With Corey recommends more dynamic stretching pre-workout and static stretching post-workout.
DON’T: Skimp on stretch time. You should hold each stretch for 15-20 seconds, starting with small range of motion and deepen it as you go.
DON’T: Stretch past the point of discomfort. Flexibility does not happen overnight. Stretching should not be entirely comfortable, but it should not be painful either.
DO: Breathe during your stretches. Your muscles will slightly relax as you oxygenate them. Take a deep breath in through your nose and exhale through your mouth as you slowly deepen the stretch with focus and control.
DON’T: Bounce into your stretches. Find your position and hold, then take it further with slow, even breaths.
Make sure you add a brief stretch to each workout. You will find you feel more relaxed both mentally and physically. You will also find that you are injured less often and seem to recover from exercise more quickly.
One of the best ways to avoid injury is to take a few lessons with a personal trainer. This will help ensure your body is in proper alignment while you’re working out, which can go a long way in protecting you from injuries. Getting expert advice can also keep you from doing the wrong workouts for your body type and help you moderate your routines so you don’t do too much.
