Stretching is essential before and after workout sessions. Lack of stretching can negatively impact your body resulting in severe pain and injuries. Also, a majority of stretches can be performed any time of the day and anywhere to help reduce pain on tight spots caused by poor posture, workout, and excessive sitting.
Nonetheless, you can use supplements and other performance enhancements, such as, a steroid pf your choice to complement your workout. Additionally, don’t forget to eat a healthy and well-balanced diet. This will go a long way in ensuring you reap the full benefits from your session.
There are a couple of stretching routines, and some include: dynamic, static, active, and passive. Dynamic stretching involves active movements of your muscles that gently propel into a full range of motion within the limits of your stretching ability.
The opposite of this is static stretching which is stretching and holding the position for any given amount of time. Vibrant stretching routine boosts your overall flexibility and is used as part of your warm-up for active or aerobic training such as dancing or karate.
Some of the significant benefits of dynamic stretches are;
It prepares your body for high-intensity exercises; this means that your body will be ready for any physical activity.
Dynamic stretching improves your mobility by helping to reduce injury and promoting recovery.
Dynamic stretching is a warmup, and it increases your blood flow and warms up your muscles to their working temperature.
It also improves efficiency and performance.
Here are some common dynamic stretches you should do.
- High Kicks
- Targets: hamstring and glutes.
- How to Do
Stand upright with your feet shoulder-width apart. Extend one arm straight out in front, parallel with the ground then kick your foot up towards your hand in a fast-paced move. Ensure that your toes touch your palm. Repeat with the alternate leg.
- Targets: hips and hamstrings
- How To Do
Stand with your feet slightly apart arms out wide to the sides. Raise your right leg out to the side, balancing on your left foot. Actively swing your right leg to and from the left leg in a right, left direction. Complete three sets of 10 reps and then change to the left leg. Perform this movement in a controlled, rhythmic manner.
Hip Stretch With A Twist
- Targets: hips, groin, the core, and back.
- How To Do
Assume a push-up position with your back straight and your hands and toes firmly on the ground. Extend one foot up to your hand. Your hips should be down and lower back flat. Extend the opposite arm straight up perpendicular to the floor, opening up at the hip to turn your upper body. Hold on to that position for a count then return to the starting pushup position. Repeat with the left side.
- Targets: neck, shoulders, and pectorals.
- How To Do:
Lie facing downwards and place your hands near your shoulders with your palms on the ground. Press up, stretching your arms fully and allow back to bend naturally bend. Look straight ahead and maintain a flat chin.