08/04/2025
Do you know what stretches are best pre & post-workout?
Dynamic Stretching (Pre-Exercise)
This involves moving of your body & gradually increasing reach, movement speed, or both. This increases blood flow to muscles, boosts flexibility, preparing you for more intense activity.
Examples:
1. Leg Swings
- Swing your leg back & forth (or side to side) to warm up your hip flexors, hamstrings, & groin.
2. Lunges with a Twist
- Step into a lunge, as you hold the position, twist your torso toward the leading leg. This stretches your hip flexors, quads, & engages your core.
3. Arm Circles
- Extend your arms to the sides & make small to large circles to loosen your shoulders.
4. Torso Twists
- Stand with feet shoulder-width apart & twist your torso gently from side to side. This stretches your spine & warms up your upper body.
5. High Knees/ Butt Kicks
- March/jog in place, bringing your knees toward your chest (high knees) or your heels toward your glutes (butt kicks) to activate your lower body.
Static Stretching (Post-Exercise)
This involves holding a stretch for 15-60 seconds, should be done after a workout when your muscles are already warm. It helps increase flexibility & prevent tightness, but it’s best not to do static stretches before exercise, as it can reduce strength & power for your workout.
Examples:
1. Hamstring Stretch
- Sit on the ground, extending one leg out while reaching for your toes. Hold for 20-30 seconds, & switch legs.
2. Quad Stretch
- Stand & pull one ankle towards your glutes, keeping your knees together. Hold for 20-30 seconds each leg.
3. Calf Stretch
- Placing hands on a wall, step one foot back, & press your heel into the ground to stretch your calf muscles.
4. Shoulder Stretch
- Bring one arm across your body & use the opposite hand to pull the arm closer to your chest. Hold for 20-30 seconds & switch sides.
