I am the absolute worst at stretching, I avoid it at all costs because would rather just “get right to it”.
In my older age I am realizing that my body is not as resiliant as it used to be! I am constantly plagued by nagging injuries that will not go away!
My husband always tells me to subtract a workout and add some stretching and I will not only perform better, but feel better as well!
This article rings so true, and really explains the reason that stretching in not only very beneficial in preventing injuries, but will help increase your performance too!
Stretching Leads to Enhanced Performance
Do you slash stretching to save time on your workout? By refusing to acquaint your toes with your fingertips, you’re missing opportunities to improve flexibility and prevent injury.
But there’s another reason you shouldn’t skip your stretch. A 2010 study published in the Journal of Strength and Conditioning Research found that regular stretching actually enhances performance. The study’s participants were split into two groups: Group 1 performed a resistance-training workout 3 times a week; group 2 performed an identical resistance program but also incorporated a stretching regimen twice a week on days with no strength training.
The stretching routine included 15 static stretches for the lower body, like toe touches and calf and quad stretches, holding each move for 15 seconds for a total of 3 reps. All participants experienced strength increases, but the stretching group’s gains surpassed the resistance-only group in every exercise tested. (The stretching group’s 1-rep maximum for the leg press, for example, increased by a whopping 22% more than the resistance-only group’s maximum.)
The study focused on leg exercises, but it’s very likely you can attain strength gains across every muscle group by stretching, says one of the study’s authors, Arnold Nelson, PhD, an associate professor of kinesiology at Louisiana State University in Baton Rouge. That’s great news for individuals who are recovering from injuries or too weak to lift weights. Regular stretching could help develop a base of strength to work toward weight training. And for folks who are already fit, stretching on rest days offers an opportunity to recover while still working toward muscle-building goals.
Tap into all the better-body benefits stretching has to offer with these “double-duty” stretches. To improve your flexibility and mobility, and strengthen your total body, perform each of these moves for the prescribed number of reps on your rest day(s). You can also safely use these stretches as a warm-up prior to your regular strength-training workout.
1. Inchworm
“The first part of this move lengthens the entire posterior chain—all the muscles along the back side of your body—and improves hamstring and calf flexibility,” says Baptiste. Though the move is technically a stretch, when you lift your chest and return to start position, you perform a straight-leg deadlift, which strengthens your glutes and hamstrings. See how to peform the inchworm!
Do it:
- Stand with your feet shoulder-width apart, toes pointing forward, with good posture, glutes tight and your hips tucked under. Keeping your chest high, push your hips back (as if you were being pulled backward by your belt) and let your weight sink into your heels. You should feel a slight stretch in your hamstrings.
- Bend forward from the hips and touch your hands to the floor. (You may need to bend your knees.) Walk your hands forward until you’re in high plank (pushup position) and pause for a breath.
- From here, push your hips back so you end up in downward dog position. Then walk your hands back toward your feet trying to maintain straight legs. Keeping a straight back, slowly return to standing. That’s 1 rep. Perform 5 to 10 reps.
2. Spiderman
“Also known as the ‘runner’s stretch,’ this hip opener stretches the hip flexors on the front side of the legs,” says Baptiste. Sitting for long hours causes these muscles to become short and tight, inhibiting your glutes—your largest, most powerful hip extensors—from functioning optimally during workouts and everyday life.
- Begin in high plank (pushup position). Drive your knee forward and bring your right foot to the outside of your right hand. Keeping your hands on the floor and your rear leg straight, lift your chest to extend your thoracic spine. Sink your pelvis down to create a comfortable stretch: You should feel it in your groin, hamstring, and inner thigh of your front leg, and the hip flexor and quad of your back leg. If you lack the flexibility to do this without discomfort, elevate your hands by bracing them on yoga blocks.
- Return your right leg to start position (high plank) and repeat on the left leg. Perform 5 to 10 reps on each leg.
3. Pigeon
This popular yoga move helps maintain flexibility in your glutes by stretching the extensors and external rotators of the hip, say Baptiste. And loose hips are happy hips—they help take stress off the knees and lower back, making everyday movements effortless.
Do it:
- Begin in high plank (pushup position). Drive your right knee to your elbows and swing your right ankle toward your left wrist. Set the outside of your right foot down behind your left wrist and rest your right shin and knee on the floor. The closer you can get your ankle to your wrist, the deeper your stretch will be.
- Keep both hips parallel to the ground to help maintain a neutral spine position. Using your hands for balance, sink your pelvis down and lift your chest to enhance the stretch. Hold for 3 to 5 seconds and repeat on the opposite leg. Perform 5 to 10 reps on each side.
4. Hindu Pushup
True to traditional pushups, this move strengthens the entire upper body—specifically the chest, triceps, and shoulders, says Baptiste. But unlike the basic pushup, this variation helps you maintain spinal mobility while stretching the shoulders and abdominals.
Do it:
- Start in high plank (pushup position) with your feet spread wider than shoulder width. Walk your hands toward your feet and lift your hips until you are in downward dog position (your body should resemble an inverted V ).
- Keep your legs straight, and bend your elbows toward lower your shoulders to the floor. Before your head makes contact, lift your chin toward the ceiling, arch your back, and allow your hips to sink forward while straightening your arms. You should end up in cobra pose.
- Keep your arms straight and lift your butt to return to downward dog position. That’s 1 rep. Perform 3 sets of 10 to 15 reps.
5. Static Rear Foot Elevated Split Squat
This strengthening stretch is amazing for your quads and hip flexors, says Baptiste.
Do it:
- Kneel about 2 feet from a bench, with your back to the bench. Place your right foot flat on the floor, toes facing forward. Using your hands for balance, raise your left leg and rest the top of your left foot on the bench behind you.
- Activate your right leg, driving through the right heel to stand.
- Slowly sink back toward start position, stopping when your knee is just a few inches from the floor. Squeeze your glutes and hold this position for 20 to 30 seconds. That’s 1 rep. Complete 3 reps on each side.
Trainer tip: If you have knee problems, you can perform this move with both feet on the ground. Hold the stretch for 15 seconds, then switch legs. Perform 3 reps with each leg.
3……2…….1…… STRETCH!
Fit Chic