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Stretching is just as important a part of your workouts as weight training and cardio
are. Yet, many women just don't include stretching in their workouts.
It could be because they're pressed for time, but it's important to make time.
If you think stretching is a waste of time, just look at all the benefits of including it in your fitness routine:
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 increased flexibility |
 less risk of injury |
| increased range of motion |
less muscle soreness |
better muscle appearance
improved posture |
more nutrients and blood getting to the tissues |
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increased ability to relax |
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There are many types of stretches. We'll explain some of them here.
Static
This kind of stretching involves slow movements and holding still while stretching rather than bouncing.
Ballistic
This type of stretching uses a bouncing motion to
stretch your muscles beyond their normal range of motion (ROM).
Performing this type of stretch can cause an injury.
Proprioceptive Neuromuscular Facilitation (PNF)
PNF is usually done with a partner. Your partner
helps you stretch by providing resistance to take the joint through an
increased ROM. It's important to rest a muscle for at least 20 seconds
before performing another stretch.
Dynamic
Some might think dynamic stretching is the same as
ballistic stretching, but it's not. Where ballistic stretching takes
you beyond a joint's ROM, dynamic stretching involves arm or leg swings
that take you up to the joint's ROM. The movements are controlled.
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Stretch until you feel slight tension |
Stretch until you feel pain |
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Stretch without bouncing |
Bounce |
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Stretch when muscles are warm |
Stretch when muscles are cold |
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Breathe slowly under control |
Hold your breath |
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Hold stretches for 10 to 30 seconds |
Rush through your stretches |
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A good time to stretch is when your muscles are
warm. If you're going to stretch before you work out, you should warm
up for 5 to 10 minutes and then stretch. You could
also stretch after your workout, but you might be tempted to skip it.
Stretching between sets is also a good way to fit in stretching.
Jenny Lynn is a pro figure competitor and a
personal trainer who knows the importance of stretching. She says,
“I try to teach [my clients] the importance of stretching to
increase range of motion and prevent injuries. I teach them to stretch
in between sets and at the end of each workout. I try to teach them
that once you've contracted the muscle, you want to stretch to increase
the length of the muscle and tendons in order to prevent injuries.
Again, it is wise to always stretch when the muscle is warm.”
What if you can't stretch until later? “A
couple of hours later, the muscle is already cold, and you will not get
the same benefit from stretching as when it is warm,” says Jenny.
“It is always better to stretch when the muscle is warm. If you
have to stretch hours later, make sure to warm up first and then
stretch. A warm-up would mean breaking a bit of a sweat. Ideally, I
would try my best to stretch after the workout, when the muscle is
still warm.”
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“I stretch after my sets and
after my workouts. More specifically, I do it in between each set and
at the end of my entire workout.”
“I don't do much ballistic stretching at all.”
“I hold [stretches] for about 30 seconds.” |
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It's worthwhile to make time to stretch, no matter how busy you are. No fitness program should be without it.
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