Stretch Your Body, Stretch Your Mind!

Stretching has recently gained in popularity thanks to the new boot-camp, CrossFit and other hardcore workout trends. By pushing the body to its limits, these intense workouts leave the muscles in need of relief and healing time. Consequently, more and more people are turning to “restorative” sessions with professionals to stretch themselves from head to toes.

Fitness coaches and experts have always insisted that the recovery is as important as the performance. If stretching studios are not available near you, or if a stretching session seems too intimidating, do not worry. You can create your own stretching routine and improve your body’s performance and recuperation on your own terms, in your own time. Some of our favorite stretches that you can look into are low lunges or seated twists (check out our last article about our favorite stretching positions!). Find what feels best for your body and build upon it.

Here are two things to keep in mind while stretching:

1- Timing:

You can stretch at any time of the day. But do try to stretch after working out or after any type of physical activity, paying close attention to the group of muscles that you used. Dedicate ideally half a minute on your targeted muscle groups. 

Stretching right after an activity will let you lengthen your muscles more effectively as they will be more pliable. A routine we recommend is to warm-up with cardio, perform some light stretches, do your usual physical activity or workout and end it all with an in-depth stretch-out. 

2- Do’s and don’ts:

Try not to bounce during your stretching as this encourages muscles to contract instead of lengthening and might cause minor injuries. 

You should also always be aware of the difference between discomfort and pain. If you feel pinching or other painful sensations, you should release some pressure from the pose or try a less intense stretching posture. Stay careful with any injury or problems you may have (such as back or joint injuries) and find stretches that accommodate for that.

Finally, breathing is extremely important during a stretching session. Giving yourself a pattern to rhythm your flow is really helpful in getting in and out of postures. Inhaling when getting into position and exhaling while getting out of it will help you regulate your breathing and the stretch will feel easier.

Stretching after a difficult or intense workout, be it a run, a fitness class or a gym session will also reduce the production of lactic acid, which happens when you overwork your body.

Stretching, hydrating, resting and breathing correctly will help you get free from lactic acid and will ease your next-day soreness. It’s one more reason to stop skipping your stretches!