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PINK4YOUTOO Posts: 508
3/22/13 12:23 P


WAYCAT Posts: 1,006
3/22/13 12:13 P

Oohh yes please do stretch!

I'm nursing a shoulder injury right now and I think it's mainly because I didn't stretch my upper body sufficiently after a particularly hard strength workout.

I am regretting it now and am getting impatient for it to heal!

HMILLY2020 Posts: 587
3/22/13 8:10 A

Don't forget to stretch after the workout! I was laid up for a week with an injury because of not stretching. I work out doing Turbo Fire which is a high intensity cardio kickboxing type of workout. Anyhow, I would be so exhausted by my workout that I decided to forget the stretching. After several weeks of not stretching I noticed my knee started hurting. Figured I hurt it during the workout. I sat down for an hour and tried to bend my knee to get up and it screamed in pain.

After research, I found out that due to not stretching afterwards, my hamstring/IT band had pulled my knee muscles out of place because of imbalance (Chalene from Turbo Fire talks about it a lot and how much use those muscles get during the workout and how important is to stretch and I ignored her). I did stretches over several days just to bend my knee to the point where I can get on the floor and do the pigeon pose for a few minutes. It hurt so good. I was painful but a good painful. After 2 days of that pose, my full range of motion in my knee came back.

So yes. Stretch!!

STEPBYSTEP_ Posts: 777
3/21/13 7:37 P

Great, thanks! I read some more about stretching this morning and why the warming up was needed. Never realised this before

-POLEDANCEGIRL- Posts: 14,813
3/21/13 3:42 P

I always stretch after I exercise. Muscles need to be warm

PINK4YOUTOO Posts: 508
3/21/13 10:50 A

Stretching is important -- didn't realize it until started doing stretching!!

BARBANNA SparkPoints: (108,384)
Fitness Minutes: (85,068)
Posts: 3,415
3/21/13 9:46 A

warmup first and then stretch afterwards

ZORBS13 SparkPoints: (185,981)
Fitness Minutes: (180,947)
Posts: 15,675
3/21/13 8:16 A

cardio warmup: easier version of your main workout.

strength warmup: joint mobility, dynamic stretching

STEPBYSTEP_ Posts: 777
3/21/13 8:03 A

Thanks, now I'm wondering what warming up involves if it doesn't involve stretching?

thinking back to a long time ago it seemed that was the warm up we did.

I really appreciate the suggestions made and the video links

Edited by: STEPBYSTEP_ at: 3/21/2013 (08:03)
CHEETARA79 SparkPoints: (104,889)
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3/21/13 7:59 A

I like to do a full body stretch at the end of my workouts. I usually take 10 minutes for this and do mostly yoga poses.

Coach Nicole has a bunch of stretching videos that you could check out to get some more ideas.

ZORBS13 SparkPoints: (185,981)
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3/21/13 5:45 A

in addition to what M@L said..

I always tell my clients that if they only have time for a few stretches:

- chest (pretty much everyone's pecs are tight from sitting hunched over at the desk/in the car)
- hip flexors (tight from sitting)
- glutes (ditto)

MOTIVATED@LAST Posts: 15,421
3/21/13 5:41 A

Stretching before and after a workout used to be a staple of exercise advice.

However, recent research strongly suggests that you should NOT stretch cold muscles. So you should always warm up before stretching.

Stretching also seems to have fairly little impact on injury prevention - its main purpose is to increase flexibility.


STEPBYSTEP_ Posts: 777
3/21/13 2:41 A

I'm just starting out again with exercise and have begun with walking. I wondered also about stretching and the role it plays; whether it's better to stretch before or after and what areas to focus on initial. Any suggestions would be very welcome, thanks

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