Stretches that you need to perform before and after your workout session

What is Stretching?

Stretching is a form of physical exercise where an individual or group of muscles are deliberately stretched to improve flexibility and maintain the range of motion. People think that stretching is required only for athletes and sportsperson but in reality, every individual needs to stretch as it is essential to keep your muscles healthy. 

Why Stretching is Mandatory in Fitness? 

When you work out, your muscles undergo contraction and retraction which causes tension in your muscles, this occurs under various time intervals depending on your workout intensity, rest etc. This tension on the muscle fibres causes micro-tears and upon taking a proper diet these muscles heal up as time passes they grow bigger and are ready to handle more tension which means they are stronger than they were before. 

When you are not stretching your muscles before and after work out as days pass the muscles shorten and lose their ability to flex and the range of motion decreases. So it is mandatory to stretch each of your muscles before and after a workout session.  

Other benefits of stretching:

• Stretching increases the flexibility of your muscles. 

• It improves the range of motion and helps to maintain it. 

• Stretching can prevent some injuries and boost the healing process of a damaged muscle. 

• Stretching muscles improve the blood flow throughout your body. 

• It can decrease muscle soreness.

• Stretching reduces pain and relaxes your muscles. 

• Studies have proven that stretching can improve your posture. 

Types of Stretching: 

• Active Stretching

• Passive Stretching

• Dynamic Stretching

• PNF Stretching

Active Stretching: 

This technique holds a pose and involves the active contraction of a single muscle group as a way to stretch an opposing muscle. 

Passive Stretching:

This type of stretching helps you to enhance your balance. Your body holds a position and external force is applied by your hands or by having a support on the wall crossing the limits of your range of motion. 

Dynamic Stretching:

This type of stretching involves a momentum that allows your muscle to stretch by pushing any part of your body out of its range of motion. 

PNF Stretching: 

This type of Stretching helps in the healing process of a weakened or injured muscle. This type of stretching is made with the help of a certified stretch Therapist.

Stretches that you need to perform before and after your workout: 

Neck stretch:

• Stretch 1 - Keep your muscles relaxed, rotate your head along your neck.
• Stretch 2 - Hold the backside of your head with both your hands, look down by bending your neck forward and pushing your head with the help of your hands with a slight force.
• Stretch 3 - Push your chin upwards using your hands with a slight force. 

Shoulder & Arm's Stretch:

• Stretch 1 - Keep your neck free and relaxed, swing both your arms along your shoulder joints. 
• Stretch 2 - Raise your right arm up to your shoulder level, bring the right arm to your left as if your right arm is close to your body and use your left hand to stretch your right shoulder by applying gentle pressure using your left arm. Repeat the same to your left arm by using your right arm. 

Forearm's Stretch: 

• Stretch 1 - Bend your palm downward such that all your fingers are pointed towards the ground, now gently pull your hand toward you using your other hand until you feel the stretch in your forearm, hold the position for a few seconds and repeat. Repeat the same steps for your other forearm. 
• Stretch 2 - Sit on your knees, bend forward and place both your hands on the ground such that your fingers are pointed forward, now slightly push your body forward by keeping your hands in a static position until you feel the stretch on your forearms. 
• Stretch 3 - On the same position (position of stretch - 2) tilt your hands to the opposite side, such that your fingers are pointed towards you. Now move your body forward until you feel the stretch by keeping your hands in a static position.

Chest Stretch: 

• Stretch 1 - Push your hands back away from your body towards your back until you feel a stretch in your chest. 
• Stretch 2 - Raise your arm up to your shoulder level, keep one of your hands on the wall and hold it in a static position. Now tilt your body in the opposite direction of your arm that is placed on the wall until you feel the stretch in your chest. Repeat the same with your other hand.

Abdomen Stretch: 

• Stretch 1 - Prone on the ground and extend your neck all the way upwards, you can use your hands to support your extension. You will feel the stretch in your ab muscles hold for a few seconds and repeat. 
• Stretch 2 - Get on your hands and knees, tuck your head downwards and arch your back until you feel the squeeze in your abs.

Back Stretch:

• Stretch 1 - Hang on a pull-up bar loosen your body, just use your hands to hold the bar hang for a while until you feel a good stretch in your arms and back. 
• Stretch 2 -  Stand still and keep your legs straight bend your back and try to touch the ground/toes as much as possible until you feel a stretch in your lower back. 

Hamstring Stretch:

• Stretch 1 - Lie on the floor in a supine position raise your leg without bending your knee, repeat the same with your other leg until you feel a stretch in your hamstrings. You can also use your hand to pull your legs back in order to increase the tension.
• Stretch 2 -  Stand still and keep your legs straight bend your back and hold the back of your thighs until you feel a stretch in your hamstring muscles. 

Quad Stretch: 

• Stretch 1 - Stand straight hold your toes with your hands from the back by bending your knees, pull your toes close to your butt until you feel the stretch, repeat the same to your other leg to stretch your quad muscles. 
• Stretch 2 -  Sit on your knees place your hands back and lean backwards until you feel the stretch in your thighs. 

Calf Stretch:

• Stretch 1 - Keep your legs straight place your toes on a wall/Column lean forward by holding the wall/Column until you feel the stretch in your calves. 
• Stretch 2 -  Sit on the floor by extending your legs forward, slightly bending your knee until you can hold your toe fingers with your hands. Now pull your toe towards you until you feel the stretch in your calf muscles.