The importance of stretching: Try leg swings, chest stretch, child’s pose to boost performance

Stretching before and after a workout offers several benefits. (Image: Canva)

Are you one of those who just gets on the treadmill and starts running? Do you feel that stretching takes up unnecessary time and that there’s no point to it as you feel fine after a workout anyway? By ignoring stretching and thinking it to be time-consuming or not as important, you may be setting yourself up for injury. Consider the following reasons why stretching is important and what stretches you can do before and after your workout.

Why stretching is important

Stretching before and after a workout offers several benefits. Before a workout, stretching helps warm up your muscles and reduces the risk of injuries, including sprains. Dynamic stretching before a workout, such as leg swings or arm circles, helps enhance blood circulation and can improve your overall performance during the workout.

Stretching after a workout is important for cooling down your muscles, reducing the risk of injuries post-exercise, and also promoting faster recovery. It helps relax the muscles and alleviates muscle tightness and soreness.

Regular stretching before and after a workout increases flexibility, which can also help you maintain proper form and posture during exercises, reducing the risk of injury.

Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, says in Onlymyhealth, “Increased flexibility can also help to prevent muscle imbalances and overuse injuries, allowing you to train more effectively and achieve better results.”

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Here are some simple stretches you can do:

What to do: Effective Stretches for Pre and Post Workout

Dynamic stretches (before workout)

Leg swings: Stand on one leg and swing the other leg forward and backwards. Repeat 10-15 times on each leg.

Arm circles: Extend your arms out to the sides and make small circles, gradually increasing the size. Perform for 20-30 seconds in each direction.

Lunges with a twist: Step forward into a lunge position and twist your torso toward the front leg. Hold for a few seconds and switch sides.

Static stretches (After workout)

Hamstring stretch: Sit on the floor with one leg extended and the other bent. Reach toward the extended leg and try to hold your extended foot for 20–30 seconds. Switch legs.

Quadriceps stretch: Stand on one leg and pull the opposite foot toward your buttocks. Hold onto your ankle with your hand and keep your knees together. Hold for 20-30 seconds and switch legs.

Chest stretch: Stand with your arms extended behind you and clasp your hands together. Lift your arms slightly and hold for 20-30 seconds.

Child’s pose: Kneel on the floor, sit back on your heels, and extend your arms forward on the floor. Hold for 30-60 seconds.

Stretching before a workout is an ideal start to prepare your body for the physical demands of exercise while post-workout helps your body cool down and avoid muscle soreness. Not stretching before and after your workout may lead to stiffness in your body in the long term and increase the risk of injury. By making stretching a regular part of your routine, you can enhance your physical health and achieve better workout results.