Why Stretching is Important for Gym Lovers?
Stretching your muscles before exercising is proven to prevent injuries by releasing any tension that may be present throughout the day. Muscles that haven’t been used for some time, as a result of sitting at your desk all day on a busy Monday for example, tend to be tight, which is why warming up beforehand is essential. Combine this with the cold weather of winter and you have muscles which are more prone to being injured. This is why it is important to stretch them out once you finish your workday so they remain flexible enough for exercise or any other activity you may plan on doing.
How to do the stretching and warming up properly?
Your warm-up should last between 10 and 20 minutes and it should be completed 20 minutes prior to your activity. It’s vital that you do it right, because if you exercise without warming up, you could cause yourself harm and put your body under unnecessary pressure. If your warm-up isn’t completed within about 20 minutes of your exercise routine, then there is no point in doing one at all – the same goes for when you start exercising 40 minutes after completing a warm-up!
Warming up is important!
It prepares us for activity and favors injury prevention. But not only running or other cardiovascular exercises are suitable for getting warm: stretching, dynamic movements like jumping or dancing, and even simple self-massage (whack your thighs and rub them vigorously) will achieve the same level of preparing you for exercise. Because we’re humans we don’t always remember to warm up properly before sport activities; it’s crucial not to start physical training immediately but rather gradually increasing its intensity. The last thing you want while playing football (or any sport) is to twist an ankle – which probably wouldn’t happen if you’d warmed up enough, don’t you think?
Here is an example of a dynamic warm up:
- 2-3 minutes of jump rope
- 50 jumping jacks
- 20 body weight squats
- 5 lunges
- 10-20 push-ups (scale based on your level of fitness)
- 5 minutes walking/elliptical/biking
Cool down your body after workout
After exercising, your body needs time to cool down. It’s best to do this gradually over about 10 minutes. A proper cool down helps prevent stiffness and soreness caused by vibrations or extended use of muscles.
Your workout or activity should be followed by dynamic stretching for a warm down. This helps to gradually lower body temperature, heart rate, and breathing rate following exercise or activity. When one exercises their blood flow increases which increases heat in the body. By using these stretches to gradually pull your leg muscles back toward the spine you help prevent muscle stiffening that may happen when muscles are bent for too long. By doing this you will notice an easing of discomfort after your work out is over by lowering the resistance of all energy channels in the body which leads to increased circulation, thanks to your improved flexibility!
How Madison Clinic at North York can help you with Injuries from Exercise ?
Injuries from exercise are no joke. Not only does pain physically hinder you from doing the things you enjoy, but injuries can lead to psychological problems, as well! If you have an injury or chronic muscle or joint pain, from a workout, you should consider getting treatment from the chiropractor.
Here at the North York Madison Sports Injury Clinic we want to provide you with the best chiropractic care possible in North York. We offer many services from chiropractic adjustments, orthotics consolations, RMT, Physiotherapy, Kinesiology and Naturopathy. Make an appointment today!