The Benefits of Post Workout Stretching

One of the most overlooked aspects of exercise is stretching. We can’t essentially relate stretching with let’s say a flatter stomach or a healthier heart, however many of us fail to realize how important and beneficial stretching truly is after a strenuous workout. Vigorous exercise and strength training requires stable muscles. Stretching tired and sore muscles after working out enhances flexibility, reduces muscle tension, and helps with muscle recovery and repair.

Increased Flexibility

       One of the primary benefits of post workout stretching is increased and enhanced flexibility of all the different muscle groups.Exercising is known to cause muscle shortening. Routine stretching counteracts this by stimulating flexibility within your muscles and joints and helping them move through their full range of motion. Muscles that have not been stretched tend to remain constricted, preventing you from using them to their full capacity. Increasing and optimizing range of motion with post-workout stretches can improve one’s overall athletic performance. The key to this is to listen to your body. You want to push your muscles just enough without overstraining them. By holding a comfortable stretch, over time you will reach further because the muscles lengthen and adapt to the increased demand. It will eventually become easier to bend, stand, and squat, along with the many other flexible related exercises that otherwise would have not been possible.

Improved Circulation

Blood pumps faster to the heart making it beat at a rapid rate during an intense workout. Stretching lets the body cool down while allowing the heart beat to return back to normal. Right when you start working out muscles, lactic acid is produced resulting in muscle fatigue and soreness. Stretching eliminates the lactic acid and relaxes the muscles, allowing muscle recovery and repair. The blood circulation to the muscles is restarted with stretching, permitting the heart rate to come back to its original resting rate.

Mental and Physical Energy

Once the body has had the chance to entirely cool down from stretching, the brain receives signals to release “feel good” hormones, also known as endorphins. This leaves you feeling great and tremendously energized. On the contrary, certain stretching and breathing techniques after an exhausting workout can leave you feeling extremely relaxed and calm. This can result in a much better night’s sleep, which is essential for muscle recovery and repair. So whether you are feeling rejuvenated or very rested after an awesome workout and post stretch, you are mentally in a much better place than you were before!

Pain Prevention

It’s extremely normal and expected to feel sore after working out.However, if you choose not to stretch your muscles remain tight and risk of injury increases. Stretching can diminish inclination to injuries.  Proper stretching after a workout will not totally abolish pain but it definitely can minimize it to a large degree. By reducing muscle soreness and fatigue, muscles are able to recover faster and can get geared up for the next workout. Instead of being so sore that you have to take a few days off, post stretching will get you right back to it the next day. If remaining consistent with post workout stretching, expect to be on your way toaccomplishing your fitness goals on a faster track and with less chance of injury!

 The authors：

Olivia Rodrigues is a recent graduate from Dean College, where she received her Bachelor of Arts degree in dance. At Dean she was a member of all three dance teams; jazz/contemporary, hip hop, and tap. Olivia is a third year UDA instructor, dance judge, and has choreographed for many high school and college dance teams.