3 Reasons Why You Should Always Be Stretching (With examples)

3 Reasons Why You Should Always Be Stretching (With examples)

Stretching for Sore Muscles

After the first few weeks of #FBKGetSchooled, you may be feeling pretty sore. That’s totally normal and a sign that your muscles are beginning to change! Stretching after your workout and on your rest days is essential to make sure you perform at your best. We’re here to help by breaking down the benefits of stretching and sharing one of our favorite post-workout stretch routines.


Warm-up vs. Stretch

You may hear the two used interchangeably, but there are a few key differences. With a warm-up, your goal is to literally warm your body by raising your core temperature so your muscles are ready for movement. You increase the blood flow to your muscles to best prepare for physical activity. With a stretch, you’re increasing your mobility and range of motion. 


What are the benefits of Stretching?


Reduce Tightness

If you’re feeling tight from sitting at a desk all day, stretching will help to alleviate that feeling. Stretching may help lengthen the muscles and create flexibility, making that stiffness and soreness go away.


Increase Mobility & Flexibility

Being able to fully move a joint gives you a full range of motion. Not only will this help your performance in the gym, but it makes everyday activities a breeze. Stretching increases this range of motion and prevents injuries. 


Calms You After a Workout

Stretching post-workout will help bring your heart rate down safely and calm your mind. Deep breathing during stretching will also help to increase your blood flow and oxygen levels, making you feel even better after a sweat. 


Ready to try it yourself?

Here’s our FBK stretching routine that will have you feeling like a million bucks after your next workout!

Downward Dog: Start on all fours and make sure your knees are slightly behind your hips. Press your hands into the group, lifting your knees off the floor while straightening your legs as much as you can. 

    Target Areas: Lower back, legs

     

    Calf Stretches: Lean onto a wall with arms fully extended. While standing with your right foot back and your left leg bent, lean toward the wall while keeping your right foot on the floor. Hold, and repeat on the other side.

      Target Areas: Calves, ankles

       
      Cat/Cows: Start on all fours. Inhale and arch your back while lifting your chin up. Exhale and round your back while tucking your chin in. Repeat this as many times as needed.

        Target Areas: Lower and upper back, hips, abs
        Lunge with Overhead Reach: Start kneeling, bending both knees 90 degrees. Reach overhead and hold this position for 30 seconds. 

          Target Areas: Tricep + shoulder

           

          Arm Stretch: Lift your left arm above your head. Bend your elbow so that your left hand is behind your head and touches the center of your back. With your right hand, gently pull back against your left elbow and hold for 20-30 seconds. Repeat with other arm. 

            Target Areas: Arms, chest, shoulder 

             

            Child’s Pose: Kneel on the ground with your knees wider than hip-width and your feet together. Sit back on your heels and fold forward resting your stomach on your legs. Extend your arms in front of you and rest your forehead on the floor. 

              Target areas: shoulders, back, hips, glutes



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