Last Updated on July 16, 2020
Today I’m talking all about stretching exercises.
A lot of people are trying to get back in the groove of working out again.
My inbox has been flooded with people complaining of feeling pain from their workouts.
I also hit the gym last week following my Doctor’s orders to rehab my knee. (I tore my meniscus a few months ago.)
While tethered to my elliptical machine I’ve noticed one thing just about everyone at my gym (and my clients) have in common.
They aren’t doing any stretching exercises(!)
I’ve talked about the importance of stretching before in my post called 10 Fitness Tips to Get Better Results from your workouts.
But I’ve never focused exclusively on the importance of stretching or shared any stretching exercises.
Enter today’s topic all about stretching.
This post is for YOU, if:
• You workout and don’t stretch
• You feel tightness and soreness in your joints/muscles after exercise
• You experience shin splits, cramping, or side stitches when you exercise
• You feel pain for days after a workout
See me explain why stretching is important and an easy warm-up and cool-down routine with stretching exercises that target every single muscle in your body.
I shot this video I’m sharing today right after the car accident that jacked up my back 6 years ago.
If I didn’t stretch I probably wouldn’t be still be making workouts for yall. It’s helped me so much. I know it’ll help you, too.
Why you should Stretch
Stretching plays a key part in your exercise regimen. Stretching can increase flexibility and improve the range of motion of your joints. Stretching can also help prevent cramping, joint pain, soreness, and stiffness.
When to Stretch
I recommend always stretching before and after your workout.
- First, warm up with 5 minutes of some light cardio, think jumping jacks, jogging in place, or walking on a treadmill, etc.
- Next, stretch all of the muscle groups you’re about to stretch during your workout.
- After you’re warm and loose, start your workout.
- Cardio or weight training… it doesn’t matter because the warm-up needs to happen regardless of what you’re doing.
- After you’re done, cool down with some light cardio and stretch again.
Stretching this way ensures the best results and prevents the most problems.
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How to Stretch
You can hold a stretch for up to 30 seconds, but I suggest holding stretches for about 4 counts or 2 breath cycles. (Inhale-exhale-inhale-exhale = 4 counts).
Make sure you stretch on both sides.
If you have a problem area or the stretch is particularly helpful for pain or discomfort, you may benefit from repeating the stretch.
If you have any health conditions or injuries, talk to your doctor or physical therapist about which stretches are right for you.
Did this inspire you to start stretching? Let me know in the comments.
It works, if you work it. So work it! It’s worth it.
Your Coach and Biggest Cheerleader
xxoo
Now that you know what to do AFTER your workout… here is a collection of my best workouts for you to do before you rock this stretching routine. Check them out here.
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Hi! I love your lazy girl arm workouts! I”m 64yr old post menopausal woman who needs to lose at least 40lbs. I love to workout out, but the eating thing is my downfall. I don’t want to do anything crazy or give up a food group to lose weight. I’d love your input. And , thanks!!
Hi Cheryl! I’d recommend my Total Transformation Program. You’ll get workouts and a complete nutrition program that’s perfect for you. Here’s a link to learn more and get started. xo https://www.christinacarlyle.com/total-transformation-program/
Good evening, I would like to know how to get rid off the underarm fat. Create by my bra.
Thank you
Hi Olga! I can help you. Check this post/video out 🙂 https://www.christinacarlyle.com/exercises-that-get-rid-of-back-fat-and-bra-overhang/
I swear, your posts are made for me!! So timely! Two days ago during kickboxing my knee pooped… lateral meniscus tear. Ugh! I’ve always been bad with stretching, I’m definitely more motivated now! ? As always thank you!!
Awwww thank you so much for your comment Reba. I hope you feel better soon! xo It’s my pleasure.
I know how important stretching is but I’m trying to squeeze exercise in with a 2 year old and 10 month old. They usually end my work out. By the time I see to there needs hours have passed and I have not stretched and that equals soreness. Any suggestions
Find a way to prevent your children from ending your workouts prematurely : )
WHAT??? You just motivated me, and sister, that isn’t an easy thing to do! Haha!!
awww yay! That makes me happy. 🙂
I’m struggling with lack of motivation and energy…. I’m completely drained.
Stretching energizes the body. All movement does. xo