The importance of stretching:
A huge portion of fitness related injuries are related to a lack of flexibility. The good news is that we can fix this issue even with only 5 minutes of stretching a day. The three best ways to increase your flexibility are by implementing dynamic stretching, static stretching, and foam rolling.
1.Dynamic stretching: This can be in the form of a dynamic warm-up. A dynamic warm-up just means that our body stays in motion through out the entire routine. The goal here is to increase blood flow to your muscle, especially the specific muscle groups you will be working that day. It also stimulates the nervous system throughout the body. Focus on simple movements that explore the FULL RANGE OF MOTION (lunges, torso twists, shoulder circles, runners lunge, etc.).
2.Static Stretching: This should be done AFTER a workout. Hold stretches for 30-60 seconds each. Static stretching helps to make a difference in in ease of movement and greater rang of motion. This should be done gently to allow the connective tissue time to relax and elongate after each workout.
3.Foam rolling: This one is huge! This targets the fascia and connective tissue and can be done before and after a workout. Position yourself on top of the foam roller, relax, and slowly roll the muscle out until you feel it release. Please look up techniques for proper foam rolling as there are certain areas that need trigger point work rather than foam rolling.
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