Stretching 101

Posted: June 2, 2012 in blood sugar, cardio, diet, exercise, fitness, food, Health, metabolism, nutrition, run, running, wellness, workout, yoga

After studying all night I decided to take a break and go down to gym for some stretching. This was my off day from working out but I figured it couldn’t hurt to do some stretches. Some of the abs I did were basic crunches, leg raises, sit ups with a weighted ball. I did this for about 45 minutes and felt great afterwords.

I am saying all this to say that just because you have a off day from the gym or your workout, doing some light stretching, abs, yoga may help loosen you up, and also help with recovery. When I woke up the next morning, I could feel that my body had recovered significantly. I had no aches, soreness, or tightness which is a great thing since I am a runner.

Stretching is important for everyone! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Stretching after exercising can also help with workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

Incorporate some of theses movements in your before and after your routine and watch your workouts improve. When stretching I try to hold each movement for at least 20-30 seconds. This is usually the amount of time it takes for me to start feeling the blood flow. However this may be different for each person.  Focus on a pain free stretch  and relax and breathe frequently.

Some benefits of stretching:

  • Reduced muscle tension
  • Increased range of movement in the joints
  • Better posture
  • Stress relief
  • Enhanced muscular coordination
  • Increased circulation of the blood to various parts of the body
  • Increased energy levels (resulting from increased circulation)
  • Help improves cardiovascular health

Have a great day~ Team LJAY HEALTH

  1. Hello L-Jay, thanks for following my blog and liking “What To Buy In The Foot Care Aisle.” I appreciate it. I’m very impressed by your blog – great content, very useful information for health. I decided to post on your stretching post because I do yoga regularly and like you, I believe in the benefits of stretching.

  2. wsljulie says:

    Hi L Jay, I’m glad I check out your blog because there are lots of information on fitness that I can update and improve on.Thanks for following my blog.

  3. I have to admit I don’t stretch as often as I should. I’m really good with cardio and with the weights but stretching not so much. I do stretch a little before each workout and sometimes after but it is usually a quick strech. I would like to get back into doing yoga a few times a week. My wife has a yoga mat and my parents have some videos so its just a matter of getting started. Thanks for the blog!

    • qualitytw says:

      Great blog! very good information about stretching, it is great to loosen up so that injury wouldn’t occur during exercise or on normal day to day activities. I should try yoga, probably helps with stress.

      • L-Jay Health says:

        Yes Qualitytw, I can really tell the difference in my stress level when I am doing yoga and after I finished. Feel so much better and forget about all the small things! Good luck.

  4. Reblogged this on Confessions of a CrossFit Fattie and commented:
    L-Jay is a success story, so she’s one to listen to. Can’t wait for the day I post my before and after pics.

  5. Hi L-Jay,

    I added your blog to my Google Reader. Thanks for stopping by Striking Thoughts and train hard!

  6. L-Jay,
    Thanks for following me, and I’m glad that you liked the post on sugary drinks. I like your blog, both the stretching and the rowing machine posts were close to home – I used to row competitively, and have kept the stretching (and fitness) habits from then. For off days, as a bunch of college guys, we would do yoga.
    Thanks again!

    • L-Jay Health says:

      Thats awesome! How long did you row competitively? It seems like a really fun sport and a great upper body workout. Yea some people cant imagine alot of guys doing yoga but we have to let them know we do!

  7. Kirsten says:

    Great post! Stretching is fantastic but unfortunately is often ignored. Foam rolling is also great for releasing muscle tension and improving ROM in your joints. It hurts but in a beneficial way!

    • L-Jay Health says:

      Yes! The foam roller is awesome. When I am sore from a previous workout, I use the foam roller and next thing you know I feel so much better! Thank you for mentioning!

  8. Shay M says:

    I’ve been trying my best to stretch a lot more lately. When I do stretch I feel much better…both
    because I am ‘accomplishing’ a goal, but also physically.

  9. EddaK says:

    Hiya, thanks for stopping by my site and your post about stretching is like a leaf out of my book 😉 Looking forward to reading some more!

  10. Knoob says:

    Hi L-Jay! Great blog. I don’t suppose you can recommend any really good quad and hamstring stretches? Despite stretching for 20 minutes this morning I’ve still ended up with some tightness in those areas!

    • L-Jay Health says:

      You can try finger tips to toes. As your progress try palms to ground. Really works the hamstrings. For quads try and sit your butt on the bottom of your fit or the back of your legs while sitting straight up.

  11. Tim says:

    If you ever get the time, there’s a fantastic book called “Relax In To Stretch” by Pavel Tsatsouline. Even when I was way out of shape I was pretty in to stretching and this book taught me a LOT.

  12. karthnath says:

    Those look like some fun looking stretches!

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