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STRETCH For Success
Maximize the results of your workouts by incorporating these pre and post–workout stretches into your fitness routine.
Making the time to squeeze in
workouts is something that many
of us struggle with, so we often
skip the necessary time to do
our pre and post workout stretches.
Making the time to incorporate
both pre and post workout
stretches are key to your fitness
and health routine goals.
Because we understand that life is
hectic, we have outlined a few key
stretches to add into your daily
fitness routine that will add value
to your goals and only take
5 to 10 minutes for a proper
warm up and cool down.
If you experience pain while stretching, it is recommended you stop the movement immediately, and seek a medical professional.
Dynamic moves are better for your warm-up stretch routine because they are active movements that take the muscles and joints through a wider range of motion and warms up the body. The goal of dynamic stretching is to increase muscle temperature and reduce stiffness to improve performance and prevent injury. When correctly performed, dynamic stretches can improve strength, speed, and agility to help you achieve your fitness goals.
Add in these five recommended Dynamic stretch movements prior to your workout. Complete two or three rounds of 10 repetitions of each movement for your warm up!
Dynamic Stretches
1. Squats
Stand with your feet shoulder-width
apart. Point your toes slightly out, engage
your core, bend your knees and push
your hips back as you squat down until
your thighs are parallel with the ground.
Keep your chest up and hold your hands
straight in front.
2. High Knees
Stand with your feet hip-width apart. Maintaining a straight posture, lift one knee to your chest, rapidly switching legs. Engage your core as you switch from leg to leg at a jogging pace.
3. Arm Circles
Stand with your feet shoulder-width apart.
Extend your arms out to the side, parallel with the floor.
Circle your arms forward using small,
controlled movements. Gradually increase
the size of the circles until you feel a stretch in your triceps. Then, reverse the direction of your circles.
4. Jumping Jacks
Begin standing straight with your legs
together and arms flat at your sides.
Bend your knees slightly and jump
into the air, spreading your legs
shoulder-width apart and stretching
your arms out and over your head.
Jump to return back to starting
position and repeat.
5. Butt Kicks
Start standing straight with your feet hip-width apart and your arms at your side. Bring the heel of one foot off the floor towards your glutes and raise the opposite hand up towards your shoulder as if you were running. Then, rapidly switch to the other side. Keep your shoulders back and core active.
Stretching after a workout is equally important. Static stretches after a workout help to move lactic acid out of muscles, decrease soreness and gradually slow down the body. These types of stretches can also help blood flow return to a regulated pace. Static stretching involves stretches that are held for a period of time depending on ability, usually between 10-60 seconds.
These stretches are still and do not involve any movement.
We recommend you try some of the following stretches in your post-workout routine. You don’t have to stretch every muscle, but you should stretch the muscles that are tight from your workout. While stretching, you will feel a slight pull with a little discomfort, but not pain. If possible, hold each stretch for 30-60 seconds.
Add in these five recommended Static Stretch Movements after your workout.
Static Stretch Movements
1. Shoulder Stretch
Stand straight with your feet shoulder-width apart. Bring your right arm across the front of your body at chest height. Using the crease of your left arm or hand, support your right arm.
Stretch your shoulder while facing forward. Hold, then repeat with your other arm.
2. Toe Touch
Stand straight with your feet slightly apart.
Point toes forward. Keeping your legs straight,
bend from the hips and reach down toward
your toes. Keep your core engaged.
3. Butterfly Stretch
Start by sitting on the floor with your back straight and knees bent. Drop your legs to your sides and bring the soles of your feet together. Grasping at either your feet or ankles, slowly lean
forward, keeping your back straight. Place your elbows on your thighs and press down gently for the stretch.
4. Quadriceps Stretch
Stand straight with your legs together and knees touching. While standing on one leg, raise your opposite foot using your hand towards your glutes. Hold then repeat, switching legs. You may use a wall to hold yourself steady for balance if needed.
5. Knee to Chest
Stand tall, lift your right knee up toward
your chest, using your hands to pull
the knee in towards your belly button.
Hold, then lower your knee, returning to
the start position. Repeat 2 to 4 times for
each leg. Keep your core engaged
