Infographic – 5 Stretches You Should Always Do Before and After Working Out

Before Your Workout

Before you dive into your workout, get your body ready with a warmup. A good warmup will:

• Slowly increase your body temperature
• Gradually increase your heart rate
• Get your joints moving
• Help prevent injuries during your workout

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What Your Warmup Routine Should Look Like

An ideal warmup should last 5 – 15 minutes and focuses on cardio and dynamic stretches.

Start your warmup with five minutes of cardio movement at an easy pace. Try:

• Jogging on a track or treadmill
• Rowing on a rowing machine
• Cycling on a stationary bike

Try these 5 Warmup Stretches

Perform each dynamic stretch for 30 seconds or ten repetitions:

• High knees
• Butt kickers
• Side shuffle
• Arm circles
• Walking lunges with arms overhead

Now you’re ready for your workout!

After Your Workout

Don’t be tempted to hit the showers as soon as your workout is over. Instead, transition your body back to a non-exercise state. Cooling down:

• Maintains blood flow throughout the body, preventing you from feeling lightheaded
• Reduces the buildup of lactic acid
• Lowers the likelihood of muscle cramping or stiffness
• Lessens the amount of muscle soreness you feel after a workout
• Helps prevent injuries
• Gives you a chance to relax and reflect after your workout

What Your Cooldown Routine Should Look Like

Your cooldown should last 10 – 15 minutes. Include a mixture of light cardio exercises, dynamic stretches, static stretches, and foam rolling.

Start your cooldown with five minutes of light cardio exercise, which can include:

• Jogging
• Rowing
• Cycling

Try These 5 Cooldown Stretches

Try to perform each static stretch for at least ten seconds or eight breaths:

• Figure four stretch
• Child’s pose
• Pigeon stretch
• Chest stretch
• Downward dog

Finally, use a stiff foam roller to massage the muscles you targeted during your workout, as well as any other areas of your body where you feel restrictions. Good targets for foam rolling include your:

• Quads
• Hamstrings
• IT band
• Mid-back
• Lats

If you want to improve your mobility and flexibility, consider taking. If you want to improve your mobility and flexibility, consider taking a yoga class.