Stretches and warm ups are an essential part of every weight training routine and are so often overlooked and perceived as optional. On the contrary, one should always remember to warm up before a workout in order to push your body to the limit, prevent injury during your workout, and eliminate the post work-out soreness. Stretches are easy to do and it only takes a few minutes before and after each workout to effectively stretch the muscles for optimum benefits.
It has happened to the best of us, you wake up ready to jet off to work when you attempt to get out of bed and feel your muscles tighten and you are so sore it's as if someone used you as a punching bag in your sleep. It is a feeling that lasts usually throughout the entire day and frequently even into the next day, to the point that you wonder if it will ever go away. This painful and often unbearable nuisance is caused by a simple fact that could have been avoided. You rushed off to the gym in the mid-afternoon and after a gruelling workout that pushed your muscles to their peak, you realized you could do without stretches in order to save some time. Yes it may have saved you an extra five or ten minutes, but nothing could have prepared you for the agony the next day. You can easily avoid this unpleasant annoyance by warming up and stretching before after every workout.
Warming Up to Warm Ups
Warming up before a work-out helps to stretch out the muscles, and ensure that they are flexible enough to get through each move with proper form and to eliminate the chance of injury. Stretching also helps the muscles to work more effectively in order to push through any challenging moves in the routine. Any exercise performed at low intensity can be considered a good warm up. Some good examples of warm ups are jogging in place for five minutes, or walking on a treadmill at a low speed for five to ten minutes. Pretty much any cardio exercise done at a lower intensity will help to warm up the body, get the blood pumping, and ensure that the muscles are flexible before you begin training. Warming up also helps increase your heart rate gradually so that you can begin your workout more effectively and will have lesser chances of burning out too quickly.
Stretch the Soreness away
Stretching after an intense weight training routine is equally as important as warming up. After lifting weights, the muscles need to stretch back into place in order for them to loosen rather than tighten up the next day. Skipping this step is never a wise idea unless you want to wake up feeling like you had a wrestling match in your sleep. It isn't the most pleasant feeling in the world. It is best to stretch the muscles after a workout out rather than before, because there is an increase of blood flow and the muscles are more flexible which allows for a more effective stretch. When stretching after a workout, you will want to stretch every major muscle group in order to get the most of the stretches and allow for the least amount of post workout pain. The following are effective stretches that cover all the bases.
Upper Body
Neck- Sit on a mat and using your hand over your head, pull your head towards your shoulder, pointing your ear towards the shoulder. Use your hand to apply gentle pressure and hold the stretch for 10 counts. Repeat turning your head to the opposite shoulder.
Upper Back- With your arms straight in front of you hold onto a chair for support at waist height. Bend your hips bringing your torso parallel to the floor, and slowly pull back keeping your back flat.
Lower Back- Lying on your back with your knees bent and your arms straight out to each side, rotate both legs together slowly to each side. Keep your head, arms and shoulder on the floor during the stretch and hold for 10 counts each side.
Chest/Biceps- Hold onto the back of a chair for support at shoulder level, with your arm fully extended. Gently turn your body away from your arm as you press your shoulder forward. Hold the stretch for 10 counts and repeat on the other side.
Triceps- Place one hand behind your back between your shoulder blades. Your hand should be pointing downwards with your elbow pointing to the ceiling. Using your other hand gently press down on your elbow until you feel a stretch in your triceps. Hold the stretch for 10 counts and repeat with your other arm.
Lower Body
Quadriceps- While holding onto a chair for support, bend one leg behind you while holding the ankle. Keeping your thighs level and your knees close together, push your hips forward until you feel the stretch. Hold and repeat on the other side.
Hamstrings- Sitting on the floor with one leg extended and the other leg bent, bend forward at the hips keeping your back straight. Reach down towards your foot and flex your foot until you feel a good stretch in your calf muscle. Hold for 10 counts and repeat on the other side.
Calves- In a standing position, take a large step forward keeping your rear leg straight. With your front knee positioned at 90 degrees and positioned over your foot, lean forward slightly so that your rear leg makes a continuous line with your body. Repeat on the other side.
Hips/Glutes- Sitting on the floor with one foot crossed over your straight leg, place your elbow on the outside of the bent knee and look over your shoulder facing the side of the bent leg. Keep your opposite arm behind your hips to maintain stability while applying pressure to the knee with your elbow. Hold each stretch and repeat on the other side.
Making warm ups and stretches a priority will ensure that you get the most out of each and every workout, while reaping the benefits of increased flexibility, and preventing of injury. As discouraging as it may be to wake up with pain the day after an intense workout, you may vow to never pick up another weight again. However, to restore your confidence and motivation, don't skimp on stretches and warm ups and you can finally say goodbye to post-workout soreness. Remember not to skip it...stick with it!