The Benefits of Pre- and Post-Workout Stretches

Working out, no matter what type of exercise you are doing, causes your muscles to contract and lengthen, which can lead to soreness or even injury if not properly managed. Stretching before and after a workout is an important part of any fitness routine, as it helps improve flexibility and range of motion while preventing muscle strain. If you’re looking for physical therapy services in Oviedo, contact B Physical Therapy today! In the meantime, here are some pre- and post-workout stretches that may help improve your performance.

Pre-Workout Stretches

A good pre-workout warmup is essential for preparing your body for activity. Dynamic stretching—which involves moving your muscles through their full range of motion—can help increase blood flow to the muscles being used during the workout session. Here are some dynamic stretches that can be helpful before exercising:

• Arm circles
  Stand with feet hip width apart, holding arms straight out from shoulders. Move arms in small circles (forwards and backwards) for 30 seconds.
   
• Leg swings
  Stand on one leg with the other leg bent at a 90 degree angle. Swinging the bent leg slowly back and forth for 30 seconds helps stretch the hips and glutes.
   
• Butt kicks
  Start by jogging lightly in place; then lift one heel towards your buttocks as you bring it back down again (kick). Continue alternating legs for 30 seconds.

Post-Workout Stretches

Stretching after a workout helps to restore range of motion as well as reduce soreness by flushing metabolic waste products from muscle tissue. This type of stretching should focus on static stretches—hold each stretch for 10 – 20 seconds in order to achieve maximum benefit. Here are some dynamic stretches that can be helpful after exercising:

• Quadriceps Stretch
  Standing on one leg, use your opposite hand to pull the ankle up behind you until you feel a gentle stretch along the front of your thigh (quads). Be sure to keep your knees pressed together throughout this exercise.
   
• Hamstring Stretch
  Stand with legs slightly apart; bend one knee up so that you can reach down and grab it with both hands near the bottom of your thigh/knee area (hamstrings). Gently pull until you feel a gentle stretch along the back of your thigh/leg area but do not overstretch or cause pain/discomfort.
   
• Shoulder Rolls
  Standing tall with feet shoulder width apart; roll shoulders up towards ears then back down again 10 times in order to loosen tight shoulder muscles.
   

Conclusion

Pre-and post-workout stretching is an important part of any fitness routine as it helps improve flexibility, range of motion, reduces soreness and prevents injury. Adding these simple yet effective exercises into your routine will help ensure greater success when working out or participating in physical activities such as sports or dance classes etc.. For more information about physical therapy services in Oviedo contact B Physical Therapy today! We specialize in helping our clients reach their health goals through customized treatment plans designed specifically around individual needs! Feel free to call us at anytime if you have any questions regarding our services!.