Why stretching is so important? The thing is that after training our muscles are warmed up and have oxygen-rich blood circulating within them. Therefore, ending your workout abruptly rather than smoothly reducing workout intensity may cause poorer overall health.

Flexibility exercises are made at the end of workout when muscles are still warmed up. Unless you are a gymnast, stretching cold muscles may lead to sprains and tearing of ligaments.

What are the benefits of stretching:

  • it improves flexibility, joint mobility, balance, muscle strength and endurance;
  • it contributes to muscles building by stretching their connective tissue;
  • it helps washing out the decay products;
  • it reduces muscle soreness and helps injuries heal faster.

How to do stretching

Stretching can be static and dynamic. Both types are good but choosing the right one will depend on your fitness level. Have it discussed with your trainer what type of stretching will be good for you. Static stretching is safer making it a perfect routine for beginners and those getting back to exercising after a break. Dynamic stretching is suitable for those who have good body control, since it is important not to overdo and get injured. For athletes willing to increase flexibility, a mix of both types of stretching are recommended with the exercise complexity being gradually increased.

 


When stretching, you should feel that stretch of your muscles and not pain. Light and 60 sec tolerable pain is possible only if you want to greatly improve your flexibility. Each stretching exercise shall take 30 to 60 seconds. 30 sec is the minimum time that your body needs to adapt to a new exercise. If the exercise is discomforting, reducing the load is advisable. Also, it is not recommended to ask for assistance when stretching. A person may “push” you too hard and cause injury.

Regular stretching can help improve flexibility. Just a 10-15 minute post-workout stretching will make a huge difference to your body that is tired after a tough session. Even after the first workout finished with stretching you will feel its positive impact on your body.