1) Warm up muscles before stretching
Walking or some form of slight movement, prior to stretching is always a good idea to prepare your muscles for a good stretch. I provide the analogy of your muscles as a rubber band. You wouldn’t want to just stretch that rubber band as far as possible; instead, a few “gentle pulls” to the rubber band will prepare it for more extensive ones.
2) Ease into the stretches
Once you begin your stretching, slowly move deeper and deeper into the movement. Even if you know you’re capable of a more advanced yoga pose, for instance, start with the beginner version then work your way deeper into the stretch.
3) Always remember to breathe
Your breath is one of the most important elements to stretching. In fact, yoga is a form of exercise centered on breathing. Deep, slow breaths will promote relaxation and an alignment with your stretching.
4) Hold the pose
Static stretches are best to be preformed after your workout or on their own as they lengthen the muscles. Therefore, it is important to hold these poses for a substantial time. I recommend no less than 30 seconds all the way up to 2minutes.
5) Incorporate stretching into your daily routine
When I’m under a time crunch, my stretches are the first thing to be cut from my routine. However, stretching in itself has a plethora of health benefits. Try to make extra time either at the end of your workout, before bed, etc. to take 10-15minutes to stretch! It is also a great way to calm the mind!
I love yoga poses as a form of stretching. I don’t preform them in any particular sequence, but just select ones I find that benefit me most! For those of you who aren’t as keen on yoga poses, I found a pretty good video that provides some more traditional stretches. In this video, he doesn’t hold them too long, but it gives you a pretty plan to follow!
Felt great to give myself a break from the gym today!
My rest day/stretching day essentials: personalized yoga mat, rumble roller, and my fav PJs 😉
Since you took a rest day today what are you working out tomorrow?
Today was chest, triceps & shoulders 🙂