Fit-tip: Don’t skimp on stretching

Dai / December 14, 2011 / How to Guides / Permalink

Sometimes fitting a productive workout into a hectic schedule is difficult enough – especially when holiday activities are abound – and it might seem like stretching is the easiest thing to cut out of a workout routine.

However, there are many benefits to stretching that make it an important component to fitness – stretching can improve performance, decrease risk of injury, and improve flexibility by increasing joint range of motion.

Follow these tips from the experts at Fitness Town to reap the benefits stretching can offer:

Start with a warm-up. The perfect warm-up is a lesser-intensity version of whatever exercise you are about to do. Your goal during this time is to prevent injuries by increasing the temperature of your muscle tissue.

Stretch at the end of your workout. It’s best to stretch when your muscles are warm and your heart rate is at a comfortable zone. Stretching after your workout should be static, meaning you hold stretches in-place for 20 to 30 seconds each. Stretching increases blood flow to the muscle, and improves your flexibility.

Focus on main muscle groups. Pay attention to your calves, hips, thighs, lower back, chest, neck and shoulders. Always stretch both sides equally to keep your movement balanced. Also, perform stretches that are sport-specific. For instance, if you are a runner, be sure to stretch the hamstrings, hips and calves thoroughly.

Listen to your Body. Be certain to breathe. Inhale and prepare; exhale and go a little deeper into the stretch. If you ever feel pain, stop immediately and back off to find a comfortable mid-point, and then hold for up to 30 seconds.

Stretching after exercise can help relax and balance tension caused by the workout itself. Post-workout, when your body is warm, is the ideal time to stretch – doing so will decrease the risk of muscle injury and will help you avoid tight, sore muscles.

Plus, the calm, relaxing feeling a good stretch produces is a great way to end an intense workout!

About Dai

Growing up as an obese teenager, I learned firsthand what its like to be "un-healthy". It's not a place I enjoyed being and experiencing all the stigmas that come with being obese was traumatic. At age 15 I made a decision to change my lifestyle. And for 18 years, I haven't looked back. Fitness is, and always will be, a large part of my life. My passion is to engage as many people as possible in living healthy, more active lifestyles. With increasing obesity rates and a lack of focus and education on preventative medicine, our country is facing a health pandemic. The solution starts with parents modeling a healthy active lifestyle for children to follow. We all need to be inspired and held accountable to our fitness goals. My commitment is to provide inspiration, education, equipment and training – specifically supporting families – so that childhood obesity is no longer an issue in our country. As Chief Operating Officer and partner of Fitness Town Inc, I oversee the daily operations of 8 retail stores and 2 commercial divisions. Raised in Bowmanville, Ontario, I now live with my 2 children and loving wife, Christie, in Vancouver, B.C. With my spare time, I'm an active member of the Whiterock Early Edition Toastmasters organization and 2 other clubs, and when not honing my public speaking skills, I live out my passion for writing and sharing best health and fitness practices as the editor of the Fitness Town Health & Wellness Blog and The Moose is Loose.

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