The Importance of Stretching Before and After Your Workout

Stretching before exercise allows the muscles to loosen up and become more resistant to the impact they will be subjected to, lowering the risk of injury. We all know that before anything else, safety should be our utmost priority in exercising. If you don’t know much about stretching, here are some of the best pre-workout stretches.

posture stretches

Hamstring Stretches

Make sure to lie down on your back. Use a towel and hoop it under the ball of your foot. Straighten your legs and slowly pull back on the towel to stimulate stretching muscles. There should be a smooth stretching sensation at the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

Bird Dog

Face the floor and start on your hands and knees. You must feel the tightening in your stomach muscles. Then, lift and stretch one leg behind you. Keep hips extended. Hold for 3 seconds, and then switch to the other leg. Repeat 10 to 14 times for each leg, and try to extend the time you hold each lift. At the same time, lift and stretch your opposite arm for each repetition. This is a great stretching workout to stabilize your arms and legs. 

Wall Sits

Stand 8 to 10 inches from the wall, then lean back slowly until it reaches flat against the wall. Then, slide down until your knees are bent halfway. Next, carefully press your lower back into the wall. Hold for a count of 5 to 10, then slowly stand up and move away from the wall. Repeat 10 to 15 times.


As usual, lie down on your back with your knees bent. Position your heels on the floor and push your heels into the floor while squeezing up your buttocks. Slowly lift your hips off the floor until your arms, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 10 to 15 times. Avoid doing bad posture like crunching your shoulders. Do not overarch by tightening your abdominal muscles before and during the lift. Relax and do this carefully.

Benefits of Stretching Before Workout

This phase is often ignored by many. Little did people know that stretching before exercise has various benefits for the body. Some of them are: 

  • Improve blood circulation. Through pre-workout stretching, blood flow increases into the veins. It helps prepare your muscles for strenuous activities.
  • Avoid muscle spasms. Since blood circulation is increased, muscles become more flexible. As a result, sudden muscle spasms and cramps are prevented. Utalising a self care tool such as a back stretcher can also help to warm up spinal muscles before exercise. 

Benefits of Stretching After Workout

Most of the time, after every workout session, people want to take a rest in an instant. Don’t rush to sit and drink! It’s important to let your body cool down from physical activity. Stretching can help you:

  • Reduce muscle pain. Muscles must loosen up to control pain. Without post-workout stretching, you can end up dealing with muscle pain for at least three days.
  • Increase muscle vitality. Stretching helps your muscles become stronger. It will assist you to continue with your fitness goals by being capable and energetic. 
  • Helps improve posture. Stetching is well known to help realign the spine, improving posture and decreasing forward shoulders. 

Total Shape can assist you in achieving your fitness goals. It’s time to go back to your healthy routine again. Exercise is good for everyone. Be responsible and look for the best program that suits your body. Don’t forget to do warmup exercises before and after your workout. Learn the proper steps to develop your body strength.