Why You Should Stretch Before and After Strength Training

When we’re sweat-drenched and endorphin-filled after a workout, the last thing most of us want to do is sit still to stretch and cool down. If you do decide to spend some time stretching, you might do some simple calf stretches and quickly twist your torso a few times before heading to your next gig. After all, you’re probably feeling fired up and ready to take on the world. 

However, after performing countless reps of contractions throughout your fitness routine, your muscles are in a shortened state and need help resetting to their natural position. If you’re not stretching both before and after your workout, you’re failing to take advantage of your full routine.

Read on for Get F.I.T.’s guide to the benefits of stretching the body before and after strength training.

Stretching Improves Your Overall Health 

As human beings, we’re no strangers to challenges. However, if you’re like us at Get F.I.T., you aren’t afraid to face them head-on. No matter the struggle, that’s where stretching can come in to help. Stretching is an extremely effective tool for stress relief.  

When you experience tightness, spasms, and chronic aches, your muscles will likely hold onto stress. This can flood your nervous system and bloodstream with “fight or flight” hormones like cortisol and adrenaline. While these hormones can be beneficial in acute circumstances, they can wreak havoc if they become a chronic presence by suppressing your immune function.  

Relaxing and releasing tension from your muscles through stretching can help you avoid chronic pain, maintain healthy blood pressure, and keep your immune system ready for any challenge.  

Types of Stretching for Different Purposes 

There are different types of stretches that achieve different goals. It’s important to know which kind of stretching is right for the body and how to build them into your workout routine.  

Remember with any kind of stretching to start slowly and gently to avoid injury. If you’re recovering from an injury, make sure to speak with a professional to figure out what kind of stretching to do and to avoid while healing.  

Dynamic 

Dynamic stretches are active movements that involve moving through stretched positions instead of holding them. These are beneficial for warming up before a workout and may include exercises such as:  

• Hip circles 

• Lunge with a twist 

• Spinal rotations 

• Leg pendulum  

Ballistic 

Ballistic stretches include bouncing actions that stretch the muscles beyond a normal range of motion. Ballistic stretching isn’t for everyone and typically should only be performed under the supervision of a professional, such as our trainers at Get F.I.T.  

Without proper form, ballistic stretching can easily result in injury. Stretch safely! 

Static 

Static stretches are poses help for 10-40 seconds. These are particularly effective at releasing muscle tension and regulating the nervous system. After a long, hard workout, when your muscles feel like jelly, static stretches will help you cool down and feel great.  

Benefits of Stretching Before a Workout 

Before “getting swole,” take advantage of these benefits of stretching before your workout. While 5 to 10 minutes of stretching is probably enough to be effective, make sure you're properly stretching all of the muscles that you’ll be using.   

The benefits of pre-workout stretching include:  

1. Increased Blood Flow 

Stretching before working out will increase core body temperature and blood flow within your muscles, preparing them for strenuous activity by providing them with proper amounts of oxygen. 

2. Increased Flexibility and Range of Motion 

By loosening your muscles, ligaments, tendons, joint capsules, and other tissues, your body will be able to move better and with less risk of injury. 

3. Improved Performance  

Since stretching before a workout prepares your body for strenuous movement, you will be able to safely reach your goal intensity more quickly as well as address tightness and muscular imbalances.  

Benefits of Stretching After a Workout 

While you may be tempted to skip stretching after a tiring workout, don’t be so quick to hit the changing room and bounce. Spending 5 to 10 minutes stretching post-workout will benefit you with: 

1. Reduced Pain and Risk of Injury 

 

If your muscles remain in a contracted state after a workout, they are more likely to face injury. Improved circulation of blood from stretching helps give muscles oxygen to immediately begin repair. Relieving stress from your muscles can help them remain limber and ready to bounce back. 

2. Gradual Relaxation & Cool Down 

Giving yourself some time to slowly wind down after an intense workout is good for both your body and your mind. Bringing your body back to balance this way can build mindfulness and mental strength.  

3. Depletes Lactic Acid 

By eliminating lactic acid build up with proper stretching, you help energy, body fluids, and blood to flow from your system, which helps prevent cramping. 

Get Flexible with Get F.I.T. 

Regardless of how you like to exercise, it’s essential to spend time properly warming up and cooling down after a hard workout with the right stretches for your body and fitness level. The appropriate stretches can improve your overall health by reducing your stress and improving your mobility.  

At Get F.I.T., we take the health of our clients very seriously, which is why we take an integrative approach to movement. Our innovative and therapeutic methods analyze the entire body to functionally assess how you are performing.  

Whether you’re an amateur or professional athlete, our team of highly qualified trainers at Get F.I.T. is ready to help you reach your goals. Start training today – (813) 445-3027.