Working out on the weekends can come with its perks and drawbacks. Fitness enthusiasts and athletes may dedicate their weekends to working out due to time constraints on weekdays. With extra time on the weekends, they may be able to fully enjoy their workouts without rushing to finish.
However, weekend warriors may find they’re still sore as the new work week approaches. Stretching after a workout is often advised to help with faster recovery and reduce post-workout soreness.
So, how can you ensure you get the most out of your after-workout stretches? Here are some stretching tips worth considering:
Stretch While Your Muscles are Still Warm
When it comes to cool-down stretches, timing is everything. Waiting too long to stretch after a workout can be less effective than if you were to stretch shortly afterward.
With this said, aim to start your after-workout stretches no more than 40 minutes after your workout. However, for the best results, consider stretching immediately after. Stretching while your muscles are still warm can reduce injury.
Target All Major Muscle Groups
We all have our go-to stretches, but are you really getting all the necessary muscle groups? The muscle groups you’ll want to target will depend on the type of workout you engage in.
After cardio, emphasize stretching your calves, hamstrings, quads, glutes, and hip flexors. If it was push day, you’ll want to instead focus on stretching your shoulders, triceps, and chest.
Stretch Both Sides Equally
To get the best results from stretching, you’re going to want to stretch both sides equally. Placing primary emphasis on one side can result in uneven results.
When switching sides, make sure to be mindful of your posture and form. Both sides should be given equal effort with stretches performed for the same amount of time, except in cases of injury.
Don’t Be Forceful
Whether your body is feeling sore or your muscles are experiencing tightness, being forceful with your stretches can do more harm than good. Forceful stretches can lead to potential injuries such as muscle tears and reduced range of motion. It can also create setbacks in your workout or general routine.
Instead of forcing your muscles and joints to stretch or bend how you want them to, focus on doing what your body will allow. Stretching shouldn’t reduce your mobility; it should enhance it.
Stretch with a Pro
Stretching can be done solo, but for optimal results, stretching with a professional is your best bet. A professional will know all the right muscle groups to target and how to best stretch those parts of the body.
At Recovery Lab, we offer Proprioceptive Neuromuscular Facilitation (PNF) stretching. Also known as mobility stretching, the goal of this guided stretching service is to help improve one’s range of motion, reduce muscle tension, and increase flexibility.
Recover Quicker with Wellness Services
Besides mobility stretching, our wellness facility offers other services to help you recover faster after a workout.
From localized or whole-body cryotherapy and hyperbaric oxygen therapy to percussion therapy and Normatec recovery, our services are designed to help the body rest and recuperate.
Contact Recovery Lab of Rancho Cucamonga today to learn more about our wellness services.
