Minneapolis, MNHIGH 55°F
LOW 44°F
Minneapolis, MNHIGH 55°F
LOW 44°F
Warm-Up to Stretching
You probably know that it’s important to warm-up, stretch out and cool down as a part of any exercise session. But, how do you do fit it all in? It’s easy for some folks to put on or more of these activities on the backburner due to a lack of time or not understanding the importance of each. So, it’s time to think about the health benefits of adding these core elements to any physical activity you do. Here are a few dos and don’ts to help keep you flexible on the issue:
The Best Warm-Up
Aim to warm-up by doing a less vigorous version of your activity for five minutes at the beginning of your session. For example, if you plan on power walking, warm-up with a short stroll. Or, do a few jump shots and an easy lap or two around the court before you do the full-court press on the basketball court.
Aim to warm-up by doing a less vigorous version of your activity for five minutes at the beginning of your session. For example, if you plan on power walking, warm-up with a short stroll. Or, do a few jump shots and an easy lap or two around the court before you do the full-court press on the basketball court.
Stretching 101
Since stretching cold muscles can cause injury, it’s best to warm-up before you start stretching. Most people don’t invest any time to stretching because they’re in a rush to get in the cardio and/or pump the free weights. But, make the time. There are many health benefits to reserving about five to 10 minutes to your exercise routine to stretching, including:
Since stretching cold muscles can cause injury, it’s best to warm-up before you start stretching. Most people don’t invest any time to stretching because they’re in a rush to get in the cardio and/or pump the free weights. But, make the time. There are many health benefits to reserving about five to 10 minutes to your exercise routine to stretching, including:
- Reduced risk of injury
- Improved posture and performance
- Better coordination
- Lessened muscle soreness
Staying Flexible
Stretching is also the best way to keep your body flexible, especially the muscles that are tight as a result of bad posture, overuse, etc. You should aim to work on your flexibility for at least five to 10 minutes during every exercise session. Tack it on to the end of your routine and it’ll be a “cool down” way to reflect, relax and release post-workout.
Stretching is also the best way to keep your body flexible, especially the muscles that are tight as a result of bad posture, overuse, etc. You should aim to work on your flexibility for at least five to 10 minutes during every exercise session. Tack it on to the end of your routine and it’ll be a “cool down” way to reflect, relax and release post-workout.
Here are three classic moves to help you stretch out, chill out and increase your flexibility. Stay loose!
- Side Reaches: While standing up, spread your legs shoulder-length apart. Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.
- Knee Pull: While standing lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.
- Leg Curl: While standing, bend your right leg so that the heel of your right foot is touching your buttock. Pull your right foot towards your buttocks with your right hand. Hold for 10 seconds and repeat with your left leg.
Tips for Stretching
- Don’t bounce. It can pull a muscle. Instead, try to hold a comfortable, pain-free position until you feel a gentle stretch.
- Hold each move for 10 seconds. Try a few deep breaths while performing each move. You’ll combine long-term flexibility benefits with a little relaxation.
- Switch it up. It’s always a good time to stretch after you’re warm. Try stretching between strength training sets or while you wait for a cardio machine to free-up.
- Stretch your imagination. Try a yoga or Pilates class at the local YMCA or check your community center. While you may be exploring new activities, you’ll also be enjoying the benefit of increased flexibility.
