In general, people are busy. We have a lot going on in our lives and as much as we enjoy exercise, it is only a small portion of our day. So naturally when we are running low on time we begin to withhold and skip on certain aspects of our training that doesn’t seem
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significant. Pre-workout stretching falls into that category far too often.
But by skipping this important step you are not being as effective with your workouts.
Far too many of us show up at the gym or get ready to work out by doing a very minimal warm-up. Maybe it just seems like wasted time because we think of ourselves as kids still who never need to warm up for anything. More than likely we just don’t always consider the benefit we are missing out on.
Preventing Injury and Strain
The biggest reason to stretch before (and after) a workout is to prevent injuries. Those of us who have hurt ourselves understand the need for this valuable piece of the puzzle. While some muscles might be loose before a workout, most are tighter than they should be. A proper stretch helps prepare the muscles for the work ahead, increases blood flow to the area, and relaxes tendons and connective tissues.
When the body is properly stretched there is less chance of muscle strain or cramping during the workout. It is something that your body appreciates and feels good. Also it provides a few minutes of calm before your workout to help focus on the task at hand for optimum results.
Static versus Dynamic
Static stretching is where you try to stretch and reach as far as possible to elongate a muscle. This type of stretching is best for post workout because static stretching on cold muscles is a bit too stressful to the muscles. Instead you should be looking at dynamic stretching which involves light motion and increasing the blood flow in the muscles and joints.
Sample Routine
- Stationary bike or elliptical machine for 5 to 10 minutes – This is a simple base line start to increase blood flow in the entire body and slightly elevate the heart rate.
- Arm Circles – 30 seconds going forward followed by 30 seconds going back to loosen the shoulders and neck.
- Squats – With no weight you simply want to squat down slowly with your hands on hips and do about 20 repetitions to warm up the hips, knees, and ankles.
- Wall Push-ups – Lean against a wall for 20 repititions of push-ups (or push-offs). This help with the elbows, shoulders, arms, and back.
- Toe Touches – Stand with the feet slightly apart and arms out to the side. Lean forward and down to touch your right hand to left toe then back up and repeat with the left hand. Do 10 touches with each hand to warm up the back, abs, and hips.
This routine takes 10 to 15 minutes at the most but the benefits will last a lifetime. A single injury can derail your training program for days or even months. Learning to do some preventative dynamic stretching can help with getting your body ready for the work that it will be going through. That extra time is well worth it when you consider how long injuries keep people on the bench instead of on their program.
Ben Sanderson is an author for Nutribomb Bodybuilding Supplements. Nutribomb provides you with information on the best supplements on the internet.
