Before we get to the rules, it's important to understand the basic—but typically misunderstood—science of stretching. Firstly, a couple of definitions that would make you understand better the importance both, static and dynamic stretching!
Although it's often prescribed as an injury-prevention measure, static stretching before a workout might be the worst of all strategies. Because it forces the target muscle to relax, it temporarily makes it weaker. As a result, a strength imbalance can occur between opposing muscle groups. For example, stretching your hamstrings causes them to become significantly weaker than your quadriceps. And that may make you more susceptible to muscle strains, pulls, and tears in the short term. On the other hand, dynamic stretch is the opposite of a static stretch. In this version, you quickly move a muscle in and out of a stretched position. Example: A body-weight lunge is a dynamic stretch for your quadriceps and hips.
Now that you know the difference between the two, here is a list of few post and pre-workout stretches that would help you keep your body fit as ever and minimise the chances of any injuries in the gym.
PRE-WORKOUT STRETCHES
Crossover jumping jacks
Stand by keeping your feet more than hip-width apart and your arms straight out to your sides at shoulder level. Simultaneously, cross your arms in front of your chest and jump up just enough to cross your right leg in front of your left. Without pausing, quickly reverse the motion and return to the starting position.
Number of reps: 10-15.
Tight core rotations
Stand with your feet more than hip-width apart and your arms extended in front of you, palms together. Keeping your hips square and your core engaged, rotate your upper body to the right so your arms are in line with your right shoulder. Now quickly reverse, twisting all the way to the left so your arms are in line with your left shoulder.
Number of reps: 20-30
Super Dog
Kneel and place your elbows on the floor, bent 90 degrees. Slide your left hand forward and stretch your right leg behind you until both are straight. Raise your left arm and right leg as high as you can, forming a straight line from your fingertips to your toes. Hold for two seconds, then return to start.
Number of reps: 12 to 14 on each side.
POST WORKOUT STRETCHES
Quadricep Stretch
The quadriceps stretch is essential for any good post-exercise routine. In order to perform this stretch properly, start by standing tall with your arms relaxed by your sides and your feet planted firmly under your hips. Carefully bend your right knee, bringing your right foot towards your buttocks. Reach your right hand behind your back, and grab your right foot with your right hand. Hold this pose for 20 second, and release. Do it the same way on the left leg too.
Hamstring Stretch
The hamstring stretch is commonly used by individuals who engage in high amounts of cardiovascular activity or perform strength training exercises that target the hamstring muscles! This exercise is performed by sitting on the ground or on an exercise mat, with your legs extended in front of your body. Sit tall, with your spine in a straight line. Reach your arms overhead towards the sky, and take a deep breath. As you exhale your breath, bend forward from the waist, and reach your arms towards your feet. Extend your arms as much as possible, holding onto your calves, ankles, or feet if possible.
Side Stretch
This exercise can be performed by standing tall with your arms relaxed by your sides. Place your right hand on your right hip. At the same time, extend your left arm overhead, towards the sky. Inhale deeply, and during exhalation, bend your body to the right, bringing your left arm up and overhead. Hold this pose for 20 seconds, relax, and repeat on the other side of your body.
Although it's often prescribed as an injury-prevention measure, static stretching before a workout might be the worst of all strategies. Because it forces the target muscle to relax, it temporarily makes it weaker. As a result, a strength imbalance can occur between opposing muscle groups. For example, stretching your hamstrings causes them to become significantly weaker than your quadriceps. And that may make you more susceptible to muscle strains, pulls, and tears in the short term. On the other hand, dynamic stretch is the opposite of a static stretch. In this version, you quickly move a muscle in and out of a stretched position. Example: A body-weight lunge is a dynamic stretch for your quadriceps and hips.
Now that you know the difference between the two, here is a list of few post and pre-workout stretches that would help you keep your body fit as ever and minimise the chances of any injuries in the gym.
PRE-WORKOUT STRETCHES
Crossover jumping jacks
Stand by keeping your feet more than hip-width apart and your arms straight out to your sides at shoulder level. Simultaneously, cross your arms in front of your chest and jump up just enough to cross your right leg in front of your left. Without pausing, quickly reverse the motion and return to the starting position.
Number of reps: 10-15.
Tight core rotations
Stand with your feet more than hip-width apart and your arms extended in front of you, palms together. Keeping your hips square and your core engaged, rotate your upper body to the right so your arms are in line with your right shoulder. Now quickly reverse, twisting all the way to the left so your arms are in line with your left shoulder.
Number of reps: 20-30
Super Dog
Kneel and place your elbows on the floor, bent 90 degrees. Slide your left hand forward and stretch your right leg behind you until both are straight. Raise your left arm and right leg as high as you can, forming a straight line from your fingertips to your toes. Hold for two seconds, then return to start.
Number of reps: 12 to 14 on each side.
POST WORKOUT STRETCHES
Quadricep Stretch
The quadriceps stretch is essential for any good post-exercise routine. In order to perform this stretch properly, start by standing tall with your arms relaxed by your sides and your feet planted firmly under your hips. Carefully bend your right knee, bringing your right foot towards your buttocks. Reach your right hand behind your back, and grab your right foot with your right hand. Hold this pose for 20 second, and release. Do it the same way on the left leg too.
Hamstring Stretch
The hamstring stretch is commonly used by individuals who engage in high amounts of cardiovascular activity or perform strength training exercises that target the hamstring muscles! This exercise is performed by sitting on the ground or on an exercise mat, with your legs extended in front of your body. Sit tall, with your spine in a straight line. Reach your arms overhead towards the sky, and take a deep breath. As you exhale your breath, bend forward from the waist, and reach your arms towards your feet. Extend your arms as much as possible, holding onto your calves, ankles, or feet if possible.
Side Stretch
This exercise can be performed by standing tall with your arms relaxed by your sides. Place your right hand on your right hip. At the same time, extend your left arm overhead, towards the sky. Inhale deeply, and during exhalation, bend your body to the right, bringing your left arm up and overhead. Hold this pose for 20 seconds, relax, and repeat on the other side of your body.
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