Stretching before and after your workout provides many health benefits. Performing dynamic stretches, or active stretches, before exercise increases your circulation, loosens up stiff muscles and prepares your body for activity. Doing static stretches, or stationary stretches, after you exercise will help relax and elongate your muscles and improve your range of motion, circulation and flexibility.
Knee to Chest Stretch
The knee to chest stretch is a dynamic stretch that warms up your legs, glutes, hip flexors and lower back. Warming up cold muscles before exercise reduces your chance of injury and may improve your athletic performance. Stand with your feet hip width apart, bend your knees slightly and straighten your back. Relax your shoulders and rest your arms by your sides. Lift onto the balls of your feet and start jogging in place. After 5 seconds, alternate lifting your knees as high as possible toward your chest. Keep your back straight and avoid hunching forward during this exercise. Do this for 60 seconds.
Overhead Arm Swings
Overhead arm swings warm up your arms and your shoulders. Doing this before engaging in upper body exercise will prepare your muscles for activity. Stand up straight, bend your knees slightly and straighten your back. Relax your shoulders, hang your arms by your sides and turn your palms toward one another. Straighten your arms and swing them in front of your body and directly overhead. Stop when they extend straight above your head. Lower immediately and repeat for 60 seconds.
Seated Piriformis Stretch
This static stretch alleviates tension in your glutes, specifically your piriformis muscle. Running and poor posture are two common causes of tightness in this area, which may lead to lower back or hip pain. After your work out, sit on a chair, resting both feet on the ground in front of you. Straighten your back, lift your right foot off of the ground and place your right ankle on top of your left knee. Bend forward, lowering your chest toward your knees. Maintain a straight back as you lower. Stop when you feel a stretch in the right side of your buttocks and hold for 30 seconds. Switch sides and do the same.
Overhead Arm Stretch
This static stretch lengthens and relaxes your shoulders, arms and sides. Stand up, straighten your spine and relax your shoulders. Lift your arms over your head and press your palms against each other. Square your hips and shoulders forward and lift your chin parallel to the floor. Slowly bend toward your right and lower your arms toward your right. Do this without turning your back, hips or shoulders. Stop when you feel a stretch in your arms, shoulders and down the left side of your body. Hold for 30 seconds, then bend toward your left side.
References
- MayoClinic.com: Focus on Flexibility
- Sports Fitness Advisor: Dynamic Stretching
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
