ORIGINALLY PUBLISHED IN DE MODE | FITNESS
Article Published on: 15TH MAR 2025 | www.demodemagazine.com
Stretching is a crucial component of any fitness routine, helping to improve flexibility, prevent injuries, and enhance overall performance. Incorporating the right stretches before and after a workout can prepare your muscles for movement and aid in recovery.
Pre-Workout: Dynamic Stretching for Warm-Up
Dynamic stretching involves controlled movements that increase blood flow and activate muscles, making it ideal before exercise. These stretches improve mobility and prepare the body for physical activity.
Arm Circles – Loosen up the shoulders by making small, then larger, circular motions with your arms.
Leg Swings – Swing one leg forward and backward, then side to side to increase hip mobility.
Torso Twists – Rotate your upper body side to side to engage your core and spine.
Lunges with a Twist – Step into a lunge position, then twist your torso toward the leading leg for an active hip and core stretch.
High Knees – March or jog in place, bringing your knees up high to activate your lower body.
Post-Workout: Static Stretching for Cool-Down
After a workout, static stretching helps to relax muscles, reduce soreness, and improve flexibility. These stretches should be held for 20-30 seconds each.
Hamstring Stretch – Sit or stand with one leg extended and reach toward your toes to stretch the back of your thigh.
Quadriceps Stretch – Stand on one leg and pull the opposite foot toward your glutes, keeping knees aligned.
Chest Opener – Clasp your hands behind your back and gently pull back to open the chest and shoulders.
Cat-Cow Stretch – On hands and knees, alternate between arching and rounding your back to stretch the spine.
Child’s Pose – Sit back on your heels with arms extended forward, relaxing into a deep stretch for the back and shoulders.
By incorporating both dynamic and static stretching into your routine, you enhance flexibility, improve performance, and promote muscle recovery. Make stretching a habit to keep your body strong, mobile, and injury-free!