To Stretch or not to Stretch!

You have your routine down! You wake up, do a little cardio, then hit the road for a nice run or the gym for the weights! You lift, push, pull and feel great. Maybe, you felt really good and increased the weights just a touch to really get a good workout in or ran an extra mile. 

The next day, you are right back at it, feeling a little tighter than yesterday, but you figure that is part of the workout. No pain, No gain, right!  But the next time around, you feel a sharp pain or don't seem to have that same range of motion. What happened? 

The truth of the matter is, though you might think this is the way it should be, chances are, this small little pain or reduction in range of motion is the result of your muscles tightening up and working against you. This could have been avoided with a little stretching. Sure, you might be thinking to yourself that stretching isn't that important, or that because you don't see the results you would like from stretching, like you would from doing squats or bench presses, that it is not as important. The fact of the matter is, you are only hindering yourself, not helping.

So Why Stretch?
There are several reasons why you should stretch. Stretching helps release the lactic acid that is built up in your muscles from strenuous lifting or movement. Stretching also improves flexibility, which promotes muscle growth and reduces that post exercise soreness. This also leads to a fuller range of motion, increasing your mobility. Not to mention that you will have better posture and feel more confident in yourself.

When Should you Stretch?
You should do some light stretching before and after your workouts, and consider stretching for longer periods of time at least once a week. Yoga is one good way to accomplish this. And no, Yoga is not just for the ladies. 

Be Safe About Stretching
While stretching is good for you, be sure that you don't over do it and are safe about it. Stretching should be a slow, gradual flow or movement, not a fast, forced, and jerky one. Focus on stretching the shortened tight muscles, not the ones that already feel loose. You should have a decent mix of static stretching and ballistic stretching. An example of static stretching would be like bending over at the waist and trying to touch your toes for 10-15 seconds. Ballistic stretching would be like doing arm circles. 

As always, if you are not sure of what stretches to do or for how long, consult your physician to avoid injury.