14 DAY TRIAL // Few are the people who keep to their workout sessions religiously, and even fewer those who actually know that stretching, as simple and sometimes completely redundant as it may seem, should actually be an integrated part of it. As the latest issue of "Women’s Health Mag" reveals, after several séances and long talks with the best of the best fitness trainers, stretching has countless benefits, both when done within an established routine and individually, in 10 to 15 minute long sessions.
Accordingly, the magazine identifies, with the help of the instructors, three major types of stretching, with each being meant for distinct purposes and timings – which also makes them differ in nature. For one, we have the dynamic stretching, which should be performed before a workout and which implies moving the arms and legs through a particular range of motions without holding any particular positions. As a tip, experts recommend performing smooth and controlled motions, which basically translates into us avoiding the "crazy bird flapping" movement that we sometimes mistake for a correct stretching of the arms.
Second comes static stretching, which is precisely what its name implies. However, there is a secret to it, in that we must stretch one particular muscle as much as we can without pain (the last two words being crucial, of course), and then hold that position for at least 10-15 seconds. This type of stretching is said to be best after a workout (especially if we’re talking of a more straining one), as it helps relax muscles and increases mobility.
The third type of stretching is the so-called myofascial one and it also requires a foam roller. Applying pressure on different parts of the body (on the muscles, to be more specific) by sliding over the foam roller may seem a bit painful at first, but experts guarantee that it’s the best way to encourage muscles to contract without grinding against each other. Plus, you can do this type of stretching whenever you feel like it.
To conclude, while stretching is often underestimated and overlooked during training sessions on the basis that it takes up too much time without showing instant results, we must never forget that it is (or should be) an important part of our daily workouts. Not only does it reduce muscle tension and helps relaxation, but it is also said to enhance coordination and flexibility, and to increase blood circulation to different parts of the body, thus bringing about an energy boost.
