Stretching and you

Stretching is as simple as one two three. Yet it is forgotten in many workouts. Stretching increases blood flow, increases range of motion (amount that your joints can bend), and it just feels so good.

Stretching can be done after, during, or before a workout.
There are two different kinds of stretching that I want to focus on, static and dynamic. Essentially, static is holding still, dynamic is moving. Static is great for when you are lifting or you are recovering from an injury. Dynamic is good for power exercises (football, sprinting, basketball) and those people who are seeking to keep their heart rates up to burn more fat (see previous post "how to burn fat").

 

Here are some example of static stretching. Hold for 10-15 seconds. DO NOT STRETCH TILL IT HURTS! Stretch when the muscle feels tight. If you do not feel a stretch you may be too flexible (your muscles are still getting stretched so don't stop it just because you don't feel it) or you are doing something a little weird.

 

This is dynamic stretching. It increases stability and muscle awareness. It can also help with improvement on footwork and muscle response time. Again, do not stretch to where it hurts. It is dangerous and can pull something. NEVER lock your knees when you do any of these. You could pass out or you can pull something.

I personally like to stretch for 5 minutes after a warm-up, if I am lifting I like to do a lift and stretch that muscle inbetween sets, and I always take 10 minutes to stretch after my work-out. Do not stretch between things that are meant as aerobic exercises unless you feel something really tight pulling at your bones. Stretching will lower your heart rate and decrease the efficiency of the aerobic workout.

Have fun and relax, it will be worth your time.