Stretching 101 Bundle

Most of us have participated in a sporting activity at one point in our life. You were probably taught a simple fundamental: make sure you stretch to warm up those tight muscles and prevent injuries. Sounds like reasonable advice, right? 

Well, studies show that this may not always be correct. Yes, certain stretches can be useful before and after workouts but you can actually inhibit your performance or, worse, hurt yourself by doing the wrong types of stretches at the wrong times.

So we’ve put the time into researching the rules for stretching to avoid injury, so you can share these benefits and facts with your social media followers.

Inside The Bundle

The Stretching 101 Bundle includes 20 beautiful images:

Image Content

1. Stretching before a workout can inhibit your performance
   Studies from The Journal of Strength and Conditioning Research have found that static stretching before a workout reduced participants’ strength in the squat by 8.36 per cent and reduced lower-body stability by 22.68 per cent. If your workout requires you to give maximum strength then you may want to consider this.
   Source: Lifehack
2. Dynamic stretching is better when warming up
   Research shows that to avoid a decrease in strength and performance before an athletic performance, you should do dynamic stretches during your warm-up. Dynamic stretches involve moving while you stretch. Examples include burpees, jumping jacks, leg kicks, squats, lunges and pushups.
   Source: Lifehack
3. To increase range of motion, try PNF stretching
   Proprioceptive Neuromuscular Facilitation (PNF) stretching is a series of multi-joint, rotational movements that involve both the stretching and contraction of the muscle group being targeted. Research shows that PNF-type stretching may be more effective for immediate gains when it comes to increasing your muscular range of motion.
   Source: Lifehack
4. Stretching does not prevent muscle soreness
   Stretching before or after exercise may not protect you from muscle soreness. While it’s still good to stretch after a workout to increase your balance and flexibility, it won’t do much to ease those aching muscles. Try an ice pack instead.
   Source: Lifehack
5. Stretching improves your flexibility
   Stretching is still one of the best ways to get a more flexible, nimble body. Try incorporating some stretching movements after your workouts and on your off days too.
   Source: Lifehack
6. Stretching can decrease your risk of injury
   As long as you don’t do static stretches before you exercise, stretching can help increase your flexibility and decrease your risk of injury.
   Source: Lifehack
7. Stretching increases blood flow to your muscles
   Stretching increases blood flow to the parts of your body that need it most. This can help you avoid a whole host of injuries down the road.
   Source: Lifehack
8. Stretching throughout the day is a good idea
   Most of us sit down for a good part of the day, which wreaks havoc on your posture and can decrease your life expectancy by two years, according to research. Stretching for short periods throughout the day helps loosen up tight muscles and prevent injuries.
   Source: Lifehack
9. You should never bounce when you stretch
   Bouncing while you perform static stretches is one of the easiest ways to injure yourself. Warm up dynamically instead by doing bodyweight exercises like lunges and squats.
   Source: Lifehack
10. Stretch on both sides to keep everything balanced
    Bouncing while you perform static stretches is one of the easiest ways to injure yourself. Warm up dynamically instead by doing bodyweight exercises like lunges and squats.
    Source: Lifehack
11. Quiz: What are the correct types of stretching?
    A. Reactive, Motion, Elegant and Repetitive
    B. Static, Dynamic, Passive and Active
    C. Straight Up, Straight Down, One Leg Up & One Leg Out
    Add your answer in the comments below.
    Answer: B
    Source: Lifehack
12. Why you should stretch after exercise
    You might feel like resting after a workout, but here are a few reasons you should stretch instead:
    1. Immediate muscle repair
    2. Create more flexibility
    3. Protect your joints
    4. Reduce the risk of cramping
    5. Cool down your body
    Source: Lifehack
13. Stretching Before Exercise
    Warming up your body through stretching is a great way to prepare your body for exercise. Here are 4 reasons to stretch out before you work out:
    1. Prevent injury
    2. Get fresh oxygen flow
    3. Reduce fatigue
    4. Increase energy and motivation
    Source: Lifehack
14. Stretching During Exercise
    Stretching before and after exercise isn’t the only beneficial time to stretch. Stretching during exercise is just as important, too. Here are a few reasons why:
    1. Increase your coordination
    2. Get an energy boost
    3. Have better body awareness
    4. Reduce lactic acid build up
    5. Deepen body movement
    Source: Lifehack
15. A simple stretching rule to increase flexibility is the 3 x 20 seconds rule. This simply means the number of times you should do the same stretch for, followed by the time you should hold it for.
    Source: Women’s Health
16. 8 Life-Changing Benefits of Stretching
    1. Increases agility
    2. Improves blood circulation
    3. Better body posture
    4. Improves body coordination
    5. Therapeutic effect
    6. Increases stamina
    7. Relieves body soreness
    8. Reduce sleepless nights
    Source: Stylecraze
17. Simple Steps For Proper Stretching
    1. Warm up first
    2. Hold each stretch 3 x 20 seconds
    3. Don’t bounce
    4. Focus on a pain-free stretch
    5. Relax and breathe freely
    6. Stretch both sides of the body
    7. Stretch before, during and after activity
    Source: Verywell Fit
18. When should you avoid stretching?
    – Fractured Bones
    – Joint Sprains
    – Acute Muscle Strains
    Stretching regularly can help your body and joints move more freely, allowing you to enjoy full functional mobility. Check in with your physical therapist to find out which stretches are best for you.
    Source: Verywell Fit
19. Benefits of Stretching
    Increased flexibility and joint range of motion
    Improved circulation
    Better posture
    Stress relief
    Enhanced coordination
    Source: Verywell Fit
20. Stretch every day to keep the stiffness away