Just like in the beginning, the middle and the end there’s stretching too. LOL!
Good morning and happy workout Wednesday all ya’ll beautiful people!
Today I’m going to take a quick minute to talk to you about static stretching during and after your workout. But first, it was brought to my attention that the warm-ups that I was talking about last week might not be good for everybody to do and that is true if you have bad knees, ankles, etc. or are just starting out to working out again. I apologize for that and from now on will provide alternative moves for folks.
I also should say that when I start getting into the workouts themselves, they are specifically what workouts I have done or am doing. More intermediate and advanced routines and programs but from now on, I will also provide a beginner bodyweight workout targeting the same muscles as well as my own workout of the day.
But today none of that matters because we’re going to talk about static stretching during and after your workouts which are just as important as the workout itself and the coolest thing about stretching, anyone can do it. It doesn’t need to be only during your workouts, yoga is a perfect example but don’t worry about some of the crazy-ass positions it has, I’m not going there.
So last week we talked dynamic stretching – getting your muscles ready to work. This week we’re talking static stretches during and after your lifting session.
Static stretching: stretching a muscle (or group of muscles) to its farthest point and then holding that position for a set amount of time.
Generally, 30 seconds is the rule, but during my workouts, I keep the stretches to 15-20 seconds because I try to stick with 60-90 seconds my rest period between sets and exercises. After I hold for at least 30 seconds if not more… they feel so dang good after a workout!
Stretching between weightlifting sets helps me keep going, reduces injuries, and can help prevent delayed onset muscle soreness (DOMS). But here’s the best thing, I could give you a bunch of stretches (I will link to a great article with some) BUT do what works for you! Try to stretch everything paying particular attention to what you worked that day.
Your body will tell you when you’ve gone to your farthest point, you should never, ever feel pain, if you do back off and hold. If you want to see if you can go a little farther with the stretch; say you are bending at the waist letting your arms hang, breathe deeply for a couple of breaths and then on an exhale try to stretch your arms down just a couple more centimeters. That’s it! Can’t bend that far? Doesn’t matter! Just go as far as you can and see if you can go a little further, you’ll notice pretty quickly the flexibility you’re gaining.
One of these days I’ll start taking pictures to demonstrate what I’m talking about… But for now, check out this article from Bodybuilding.com for more about stretching!
That’s it for this week.
Have a wicked Wednesday all ya’ll beautiful people!
- General Disclaimer
It is always strongly recommended that you consult with your physician before beginning any exercise program. I am not a licensed medical care provider and acknowledge that I have no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on any medical condition. Please be careful and proceed at your own risk.