When you think about fitness, you might picture lifting weights, running on a treadmill, or jumping into a high-intensity interval training class. But there’s a quiet, yet powerful, hero in the fitness world that often gets overlooked: stretching. Let’s dive into why stretching deserves a spot in your fitness routine, how we incorporate it into our training sessions, and how it can improve your overall health and performance.
The Benefits of Stretching
Stretching isn’t just something to do before or after your main workout. It’s a beneficial form of exercise that can enhance your physical and mental well-being. Here are a few reasons why incorporating more stretching into your routine is benifical:
- Increases Flexibility: Regular stretching can help increase your flexibility, which improves your performance in physical activities and decreases your risk of injuries.
- Improves Posture: Stretching the muscles of the lower back, shoulders, and chest can help keep your back in better alignment and improve posture.
- Enhances Blood Flow: Stretching increases blood flow to your muscles. Not only does this help reduce post-workout soreness and shorten recovery time, but it also improves overall health.
- Reduces Stress: Stretching exercises have a calming effect on the mind and can help relieve stress by relaxing tense muscles and improving blood flow.
How We Incorporate Stretching into Training Sessions
At Beacon Community Fitness, stretching is a part of every training session. We integrate stretching at different points during workouts to maximize benefits:
- Warm-Up Dynamic Stretching: Before the main workout, we guide our members through dynamic stretching exercises that prepare the body for movement. This includes leg swings, arm circles, and torso twists, which increase the range of motion and activate the muscles you’ll be using. Dynamic stretching helps to gradually increase your heart rate and promote better muscle engagement during the workout.
- Cooldown Static Stretching: After completing the workout, we transition into static stretching to help the body cool down. This involves holding stretches for 30-60 seconds to lengthen the muscles that were worked during the session. We focus on areas such as the hamstrings, quads, shoulders, and hips to enhance flexibility and aid in muscle recovery. (Members this is your not-so-subtle reminder to stick around for this structured part of group sessions!)
- Dedicated Weekly Stretching and Mobility Sessions: Because we recognize the vital role stretching plays in overall well-being, we offer two weekly training sessions for all members focusing specifically on stretching and mobility. These include a “Sweat & Stretch” session that combines an interval-based workout with deep stretching, and a weekly yoga class aimed at improving mobility, and nervous system down regulation.
- Targeted Stretching for Mobility Work: We also include specific mobility sessions in our programming. These sessions focus on particular areas that need extra attention to improve functional movement patterns, address muscle imbalances, and reduce the risk of injury. For example, we may incorporate hip openers and thoracic spine stretches to support lifting techniques or improve running mechanics.
Types of Stretching
Not all stretching is the same, and different types can be beneficial at different times. Here are a few to consider:
- Dynamic Stretching: This involves moving parts of your body and gradually increasing reach, speed of movement, or both. Dynamic stretching is ideal before starting a workout.
- Static Stretching: This involves stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position. Static stretching is beneficial after workouts.
- Active Isolated Stretching (AIS): In AIS, you hold each stretch for only a couple of seconds and repeat it several times, gradually increasing your range. This method can be great for improving mobility without overstretching.
How to Get Started
If you’re new to stretching, the idea of starting can be a bit daunting. Here are a few tips:
- Start slowly and increase your stretching gradually.
- Never stretch to the point of pain.
- Hold each stretch for about 30 seconds and repeat a few times.
- Incorporate a variety of stretches to target different muscle groups.
Remember, like any form of exercise, consistency is key to seeing benefits from stretching.
Ready to take action and want guidance?
If you’re looking to improve your flexibility, posture, and overall health, or if you just need a new way to relieve stress, consider adding a dedicated stretching routine to your fitness plan. Not sure where to start? We’re here to help!
At Beacon Community Fitness, we integrate stretching into every session to ensure our members feel their best. From dynamic stretching to kick off your workout, static stretching to cool down, to our dedicated “Sweat & Stretch” and yoga sessions, we make stretching a priority for our members.
Schedule a No Sweat Intro—a free consultation with one of our coaches. We’ll discuss your fitness goals and how you can incorporate effective stretching into your routine to enhance your life. Click HERE to book your session today!