One element of workout routines that is often overlooked is stretching. You’re eager to get your cardio session going and excited to hit the weights, aiming to set new personal bests. However, stretching doesn’t evoke the same level of excitement as other activities, so you may be tempted to skip it.
But hold on—if you truly want to maximize the benefits of your workout, incorporating stretching is a must.
There are a few key points to consider when stretching before your workout. Let’s walk through the essential tips for proper pre-workout stretching.
The Pre-Stretch Warm-Up
First and foremost, never stretch cold muscles. Avoid stepping into the gym after sitting all day at your desk or waking up in the morning and diving straight into stretching. This could lead to injury and pain, as cold muscles are tight and tense, and overstretching them may cause harm.
Instead, perform a light warm-up first. This could include 5 minutes of walking or simple arm and leg swings along with gentle side bends. The goal is to get the blood flowing and warm up your muscle tissues, so you can stretch more safely and effectively.
How to Execute Your Stretches
Now, let’s talk about how to execute your stretches. One important rule is to avoid bouncing. You often see people bouncing in and out of stretches in the gym, thinking it will help improve their range of motion and flexibility. But don’t be fooled—bouncing is a fast track to injury.
While you should push yourself to a point of slight discomfort (not pain) to improve flexibility, you should never bounce. Instead, hold each stretch steadily.
Another crucial point is to remember to breathe. Many people forget to breathe during stretches, which only adds tension to the muscles and works against you. Deep breathing will help your body relax, allowing you to move deeper into your stretch.
A slow and controlled breathing pattern is ideal—try inhaling for three counts and exhaling for three counts (or slower).
How Long to Hold Each Stretch
As for how long to hold each stretch, aim for about 10 to 15 seconds. You’re not trying to complete a full stretching session here; the goal is to loosen and limber up your muscles so they’re ready for your workout.
Holding stretches for longer than 30 seconds can make your muscles too relaxed, making it harder to maintain the intensity required for your workout.
Stretching is a great form of relaxation, but save it for later—after your workout, not before.
The Flexibility Factor
It’s also important to note that pre-workout is not the ideal time to focus on flexibility. While you do want to increase your range of motion to prepare your body for exercises, improving flexibility is best done after your workout session.
Flexibility training requires longer holds, which, as mentioned earlier, isn’t ideal before your workout. It also involves more intensive stretches than the light, simple stretches you perform before your workout. Flexibility training is better done when you can be seated, fully relaxed, and able to push your muscles beyond their normal range of motion.
So there you have it—some important tips to keep in mind when stretching before a workout. It should only take about five to ten minutes to get through your pre-workout stretching, but the difference it makes to your workout quality will be significant.
Stretching reduces your risk of injury, and for many, it also helps mentally prepare for the session ahead. This mental preparation can increase the intensity and force they bring to their workout.
So, don’t skip the stretches any longer. Be smart about your pre-workout stretches, and you’ll reap all the benefits they have to offer.
