Effective Pre- & Post-Workout Stretches to Add to Your Daily Routine for Better Health

Do you ever realize that physical therapy can help to get rid of any hectic or physical discomfort and physical inflammation?

Physical therapy is worthy to keep you fit and healthier. It works like a cure as well as a prevention of physical and mental stress and disabilities. Stretching is one of the best methods or a technique of manual physical therapy where physicians suggest the best, effective and reliable stretching exercises in order to maintain optimal health results. 

Stretching contains numerous health benefits such as improvement in posture, alleviate stiffness, increase in flexibility & release tension. While everyone adopts stretching techniques to protect their mobility, and functions, it improves blood circulation, range of motion & endurance. 

In this blog, you will find top 10 pre and post stretching exercises helpful for staying fit and healthy:

Dynamic Stretches (Pre-Workout Stretches)

Dynamic stretches are associated with active movements that support muscles and joints to work properly by enhancing range of motion and functions. The goal of including dynamic – pre stretching methods into daily workout routines is to enhance muscle temperature and reduce tension. It improves flexibility, performance, agility and acceleration during the workout. 

1. Squats.

• Stand with the support of your feet shoulder-width apart. 
• Try to engage your core with your toes pointed out.
• Bend your knees & try to push hips back gently as you squat down your thighs get paralleled to the ground.
• Keep your chest upwards, hold your hands straight and keep your hand in front.

2. Arm Circles

• Stand with your feet, shoulder width apart, and try to extend your hands out to the side, keep it paralleled with your floor. 
• Make a circle with your arms using small consistent movements. 
• Try to increase the sizes of circles, & you will feel pressure and stretch in your triceps.
• Try to keep moving your arms in the reverse direction and complete the process until you feel stretch or pressure in your triceps.

3. Jumping Jacks

• Stand straight with your legs together, & keep your hand flats at your sides.
• Bend slightly with your knees to jump into the air.
• Spread your legs, shoulder width apart and stretch your arms completely.
• Jump to return back and repeat this exercise again until you feel stretched in your legs.

Static Stretches (Post-Workout Stretches)

Static stretches refers to types of stretches that are held for a period of time., usually between 10-60 seconds. As it does not involve any dynamic movements, it is useful after a workout to stay calm, gather muscle power, and gradually slow down your body. 

Try one of the following static stretches workout to enhance flexibility and prevent possibilities of future injuries. 

1. Shoulder Stretch.

• Stand straight with your feet (shoulder-width apart). 
• Try to bring your arms across the front of your chest.
• Support your right arm using the left side arm’s crease.
• Stretch your shoulder and try to repeat the same with another arm.
• In the beginning, you can hold your arms for 10 secs. & increase it day by day.

2. Toe Touch

• Stand straight with the help of your feet slightly apart.
• Keep your toes pointing forward.
• Bend forward from the hips keeping your legs straight.
• Try to touch your toes and engage your core throughout this stretching method.

3. Butterfly Stretch

• Start by sitting on the floor keeping your back straight.
• Bend your knees and drop your legs in your sides.
• Bring your feet soles together, grasp at either your ankles or feet to control the movement.
• Slowly lean down, keep your back straight and place your elbows on your thighs.
• Put a gentle pressure on your knees and feel the stretch.

Involve Stretching in Your Daily Routine & Stay Fit
If you are a fitness-focused individual and want to keep yourself and your loved ones fit and healthy, it is necessary to include gentle stretching exercises in your workout routine. Your body will thank you for it. Stretching helps to set and accomplish your health goals. If you are still in doubt, you should get in touch with licenced physical therapist expert soon.