Size and Strength Part 2

From the time we were in PE at the ripe old age of 10, we have been taught stretching was good before we workout that way we don't pull a muscle. What they failed to mention stretching a cold muscle isn't the right way to go about things. Think of your muscles as a piece of taffy. If it gets cold stretching that piece of taffy could actually cause it to snap. But if we heat up that piece of taffy it stretches very easily. The same goes with out muscles. I have already told you about what your pre-workout regimine should look like, so let's discuss your post-workout regimine.





Benefits of stretching post workout:


1. Alleviates soreness.


2. Improves range of motion.


3. Improves overall Posture


4. Increased range of motion in the joints


5. Enhanced musclular coordination


6. Increased circulation of blood to different parts of the body


7. Strengthen joints (which is obviously important because of the workloads you will be putting on your body)








Personally I prefer both foam rolling and static stretching for post, but for this section I will focus primarily on static stretching. And here we go. Static passive flexibility, the ability to assume and maintain extended positions using external means (such as your own body weight, holding a position with assisting limbs, or a partner), is best developed through a combination of isometric stretching and/or relaxed stretching below the pain threshold. Since PNF is hard to explain, I am going to stick with static stretching only. Normally we hold a static stretch for a period of 25-45 seconds. Along with that you should feel mild discomfort the entire time so don't worry its natural.





As you see in our clubs we do partner assisted stretches. I enjoy this type of stretch and I am sure each and everyone of you enjoy it as well. I mean come on, who doesn't like being stretched and doing absolutely no work? The reason why this can be more beneficial than stretching yourself is the trainer will push your muscles to that level of discomfort you need to make static stretching effective. But if you are going to stretch by yourself here are some of the areas that should be primarly focused on:





1. Hamstring


2. Quad


3. Calves


4. Chest


5. Lats


6. Low Back


7. Tricep


8. Bicep





Those are your main areas. If you need any help stretching any of those areas just look up a trainer at any of the Club Fitness's you go to, they would be more than happy to help!