After finishing a workout we are filled with a sense of accomplishment from it and the sweat that was created. However, before you grab that water bottle and make your way to the showers, there is one very important step that should never be missed: stretching. Although a post-workout stretch may feel like the cherry on top of your exercise sundae, it is crucial for maintaining your body and overall well-being.
Why we need to stretch: post-exercise
Supports recovery: When we exert ourselves physically, our muscles become stressed and knotted up. So stretching helps to relieve this tension by lengthening the muscles and therefore speeding up recovery. It revitalizes blood circulation to the muscle, supplying crucial nutrients and oxygen whilst eliminating metabolic waste products such as lactic acid which alleviates soreness and stiffness in muscle.
Increase flexibility and range of motion: Stretching regularly post-workout improves or maintains flexibility (10). Greater flexibility of muscles increases your range of motion, which lowers the risk for injuries and improves athletic performance. Increased flexibility helps with posture and coordination as well, creating more optimal functioning during daily life and exercise.
Improves prevention of injury and muscular imbalances: When there is an imbalance in strength or flexibility, it leads to poor posture which increases the risk of injury. Proper stretching after a workout is pivotal in counteracting these asymmetries because it aids in balancing out what has been practiced and focuses on stretching muscles evenly. It helps minimize overuse, strains and sprains especially of the lower back, hips and shoulders which tend to tighten from prolonged sitting or doing repetitive movements.
Promotes relaxation and stress relief: Post-workout stretching is a great time to unwind and relax your body and mind. It gives your body that transition from a high to low arousal state and it releases stress relief and restores mental clarity. Using deep breathing techniques while stretching can help even more by lowering cortisol, the stress hormone, which will promote relaxation and a feeling of well-being.
Promotes nervous system recovery: When you perform a high volume of work, or very intense work, your nervous system can be in a sympatheric (fight or flight) dominant state. After a workout it’s important to turn on the parasympathetic (rest and digest) nervous system for relaxation and recovery, which stretching does. This activates the parasympathetic system, balancing the autonomic nervous system and facilitating recovery, while also reducing vulnerability to burnout and overtraining.
Including stretching after a workout is more than an indulgence. No matter if you are an athlete looking to perform at your best, or just someone who wants to maintain a level of fitness without injury, taking the time to stretch after exercise can make all the difference in how well your body feels and functions. So the next time you finish a workout, don’t skip the stretch – your body will be grateful in the long run.
