By not stretching we are allowing our muscles to become tight and pull on joints in the body causing muscle pain. After every workout you should be allowing yourself 5 to 10 minutes to cool down and open up your muscles.
The best muscles to stretch after a workout are:
- Quadriceps
- Hamstrings
- IT Band
- Calves
- Lower Back
- Lumbar
- Glutes
- Hip flexors/groin
The major benefits of stretching are:
- Improve joints and joint range of motion
- Improve your overall athletic performance
- Decrease your risk of injury
Top 10 reasons to stretch:
The American Council on Exercise confirms how beneficial stretching is with its top 10 reasons to stretch:
- Stretching can decrease muscle stiffness and increase range of motion.
- Through increasing the range of motion in a joint by stretching, you can reduce the resistance on your body’s muscles during an activity — and decrease the chance of a muscle injury if you make a sudden move.
- Stretching your muscles after a workout keeps them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.
- Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.
- Well-stretched muscles hold less tension and thus can help reduce or manage your feeling of stress.
- Stretching your muscles allows them to relax, improving their circulation and their content of oxygen and essential nutrients.
- A flexible body creates more energy-efficient movements and improves functional performance.
- Stretching prior to exercise allows your muscles to loosen up and be better able to withstand the impact of the activity that will follow.
- Stretching increases blood supply to the muscles and joints, promoting circulation and greater nutrient transportation throughout your body.
- Flexibility in the hamstrings, hip flexors and pelvic muscles relieves stress on the lumbar spine, thus reducing your risk of low-back pain.