Pre & Post Workout Stretches: The Key to Better Performance

Benefits of Pre-Workout Stretching

Dynamic Pre-Workout Stretches

Defined as active stretches, dynamic pre-workout stretches are designed to help you improve your overall range of motion, ultimately allowing you to maximize the physical benefits and results of your exercise session.

Lower Body Dynamic Stretches

These are the leading lower-body dynamic stretches that you should incorporate into your pre-workout stretching routine:

Squats

Squats are a popular lower-body dynamic stretch. Squatting requires you to stand with your feet about shoulder-width apart, and then squat down until your thighs are parallel with the workout floor. It's important to engage your core and keep your chest pushed out as you squat repeatedly.

These are the dynamic stretches that will best prepare your upper body and core for your workout session:

Arm Circles

Arm circles are a simple pre-workout stretch, but they are incredibly effective at preparing your arm muscles for a strenuous workout. To complete arm circles, extend your arms and rotate them in a circle. After about 15 or 20 seconds, switch directions to complete the stretch.



Hip Circles

To complete hip circles, you will want to stand in place and rotate your hips 360 degrees. It is best to keep your hands on your hips for balance when completing this pre-workout stretch. After about 15 or 20 seconds, switch directions to complete the stretch.

Why Post-Workout Stretching is Essential for Recovery

After you have completed a rigorous workout, you might be tempted to collapse on the floor and rest as your heart rate recovers. However, this is actually the perfect moment to begin your post-workout stretch. Post workout stretching is the key to successfully recovering after a workout, and can help protect your muscles as they heal.

Static Post-Workout Stretches

Static stretches are recommended after your workout. These stretches require you to hold your position for several moments, allowing your body to stretch and rest in the aftermath of the workout routine.



Lower Body Static Stretches

These are the best static stretches for your lower body:

Toe Touches

Toe touches are an excellent post-workout stretch because they allow you to rest and recover while stretching your muscles. You can perform toe touches standing or sitting. Choose the position that works best for you, and simply reach forward to touch your toes and hold the stretch for several seconds.

Calf Stretches

Calf stretches help to alleviate pain and soreness after a workout routine, particularly one that involves exercising the legs. To complete a calf stretch, lean forward and use a wall for support. Bend one knee, and lean into the wall to complete the stretch. Hold it for a few moments, and then repeat the stretch with the other leg.

Butterfly Stretches

This stretch is done sitting on the floor with your knees bent and the soles of your feet touching. When you are in this position, move your legs like butterfly wings. Repeat the motion for several seconds in order to complete the stretch.

Upper Body Static Stretches

In order to help your upper body heal after a workout, you should consider these static stretches:

Shoulder Stretches

Shoulder stretches are essential for recovering your shoulders after a workout. To complete a shoulder stretch, stretch your arm in front of your chest, and bend your other arm to support the extended arm. Hold the stretch for a few seconds, and then repeat with the opposite arm.

Stretching safely and effectively can help minimize your pain during and after your workout, as well as prevent injury. You can enjoy safe pre and post-workout stretches by:

• Warming up for a few minutes before you stretch.
• Breathing deeply and regularly while stretching.
• Focusing on your posture while you are stretching to prevent injury.

At Advanced Physical Medicine of St. Charles, we offer personalized sports rehabilitation physical therapy services designed to meet the needs of individual athletes. Whether you have been injured playing your favorite sport or you are recovering from an operation, our sports rehab specialists can create a customized treatment plan designed to restore your health and improve your athletic performance. Not only do our providers utilize the most effective pre and post-workout stretches, but they also design targeted physical therapy exercise plans that address your unique concerns.

Request your appointment today, and learn more about how pre and post-workout stretches can improve your physical health and athletic performance.