What happens when we’re too connected to our phones?
When you’ve just finished a challenging gym session, it can be tempting to head straight for the showers. However, the post-session stretch is an important part of the workout, and skipping it comes with consequences. Indeed, not stretching afterwards has a number of negative effects on the body.
Curious? Check out this gallery to find out more.
The first consequence of skipping the post-workout stretch is that you will feel increased muscle soreness and fatigue in the hours and days after your session.
Indeed, stretching helps minimize soreness by improving circulation and reducing the buildup of lactic acid in the body.
Neglecting to do your post-workout stretch will mean you stay tense and sore for longer. This only serves to prolong your recovery time.
The next negative consequence of not stretching after you train is that you do not allow your heart to return to its normal rhythm in a healthy way.
Exercise is great for the body because it improves circulation. This, in turn, has a number of important health benefits.
However, allowing your heart to return to its normal rhythm is just as important, and a post-workout stretch is a great way to encourage this process.
Another reason not to avoid stretching after your session is that it can contribute to feelings of stress.
The muscles that you choose to stretch after your workout will depend on the exercises that you completed. However, there are certain muscles that you should stretch after every session.
If you would like to incorporate some yoga poses or Pilates exercises into your routine but you don’t know where to start, consider first attending a group class.
Sources: (Physiq Fitness) (Austin PT) (Cleveland Clinic)
Another form of stretching is foam rolling. This is good if you have recently been injured, or if you have not exercised for a period of time.
Last but not least, we have yoga and Pilates. These forms of stretching are great if you want to improve your balance and relax your mind.
The first is dynamic stretching. Dynamic stretches that involve moving your muscles are best to do before your start your workout.
Last but not least, it is a good idea to try and do some IT band stretches if you can. The IT band is a tendon that runs down the outside of your leg.
Foam rollers are also good to use after a particularly challenging workout. Pass the roller over the area you want to target, and pause in sore spots for extra release.
If you are wondering what kinds of stretches to include in your routine, it is worth noting that there are four main types.
Although the IT band itself is a tendon and therefore cannot be stretched, it is possible to stretch the muscles around it to improve its motion and flexibility.
The muscles in the shoulders and chest tend to be particularly prone to injury, since many people focus on them heavily during their workout sessions.
Bear in mind that spending a little time on this area both before and after your workout will help decrease recovery time and the likelihood of injury.
To maximize the benefit of your static stretching, hold each pose for 15-30 seconds and focus on taking relaxing deep breaths.
Next up we have the hip flexors, which, when they become tight, can cause lower back pain, pelvic problems, and leg issues.
Next up are the quadriceps. These are the muscles that you’ll find at the front of your thighs, directly opposite the hamstrings.
Be sure to stretch your quads so as to avoid injury. It can be a nightmare to have injured quads, because we use them so often in everyday life.
The calves are located at the back of your legs, opposite your shins. They are most likely to become tight after activities such as walking and running.
Spend a little extra time focusing on your hip flexors; they can be very difficult to loosen up once they become tight.
Bear in mind that tight calves can lead to pain in both the ankles and legs, and can even make walking uncomfortable. Avoid this by incorporating some simple calf stretches into your routine.
It is important to stretch your hamstrings before your session as well as after, since they are prone to getting injured during activities that are heavy on the legs.
The dangers of skipping stretches after a workout
The importance of the post-session shakeout
HEALTH Exercise
When you’ve just finished a challenging gym session, it can be tempting to head straight for the showers. However, the post-session stretch is an important part of the workout, and skipping it comes with consequences. Indeed, not stretching afterwards has a number of negative effects on the body.
Curious? Check out this gallery to find out more.