Stretchingis one component of fitness that a lot of us findwaytoo easy to skip.
But there are some benefits of stretching that might just make you want to add it to your routine.
To get a little more specific though, there areseveral different types of stretches.
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Think: walkinglunges, arm circles, and deep squats.
Stretching can help increase your range of motionboth temporarily and in the long-term.
These gains often disappear within a day or even a few hours.
Youll gain strength, Ford explains, which would allow you to lift more weightand thusget even stronger.
Having more range of motion can also help you perform a broader range of exercises, he adds.
Increasing your flexibility wont just improve your workoutsit can also make everyday life better, too, says Ford.
Experts typically recommend dynamic stretches before a workout.
Thats because pre-workout dynamic stretches are a way of moving slow before you move fast, says Hernandez.
Dynamic stretches can also help fire up themind-muscle connection, says Ford.
This, in turn, can help you perform the moves in your workout with the ideal body positioning.
Take a squat for example.
You may also want to add more unilateral exercises into your routine to further combat the imbalance.
If you work a traditional desk job, youre probably sitting for eight hours or more every day.
you might also combat that tightness by simplymoving more during the day.
One easy way to achieve that?
These brief bursts of activity can go a long way to combating your daytime tightness, he says.
Mental Benefits of Stretching
For a lot of people, stretching just feelsgood.
Stretching can be especially relaxing mentally if you pair it withdeep breathing.
(Just check that youre not stretching to the point of pain.)
Stretching in this very intentional way can definitely give you a mental boost, she says.
Ford considers stretching a true act ofself-care.
That just plays such a big, big role mentally, Ford says.
(If youre doing static stretching on its own, just ensure you warm up your muscles first.
As for stretching after your workout, you want to pick stretches that target the muscles you just worked.
Ford recommends holding static stretches for a minimum of 30 seconds.
At that point, it’s possible for you to lean a little bit further into the stretch.
Just see to it you listen to your body and dont pushtoofar.
Release the stretch after about 60 seconds, or sooner if you want.
Holding it formorethan a minute isnt going to provide any additional muscle lengthening benefits, says Harding.
The more intense your workout, the longer you should dynamically stretch beforehand, she says.
Stretching wont necessarily feel comfortable, but it should never hurt.
You shouldn’t have to grimace through it, says Matsuoka.
So if your stretch feels painful?
When done correctly, stretching is safe for most people.
The caveat: people who are hypermobile, meaning they have an unusually large range of motion.
Instead, they should focus onstrength trainingto create more stability and protection around their joints and tissues.
All these benefits show that adding stretching to your fitness routine can be a solid choice.
But its important to stay grounded with your expectations of it.
Just dont expect it to be an extreme change, she caveats.
Theres also a misconception that stretching after a workout will prevent you from developing delayed-onset muscle soreness after.
Unfortunately, thats just not true, according to research.
And finally, while stretching can feel amazing, try not to let it overtake your fitness routine.
As we always say in exercise, balance is key.
