◼️ Do not let your post-workout routine be a complete waste of time.
Even if you remember to stretch after your workout, there is a good chance you will not hold it as it should be.
Improve your flexibility, reduce injuries and increase performance, these are just some of the benefits that can accompany regular static stretching after training, or place a muscle in a stretched position and hold it.
But how long do you have to “hold on?” Probably longer than your current routine, but it’s still not as long as you think, says Mike Vigneau, athletic trainer and Associate Director of Sports Medicine for Football “at Boston College. “The muscles have injury prevention structures that prevent you from getting a great benefit in a stretch that lasts less than 20 seconds”, Vigneau told Men’sHealth.com.
As well as completing multiple series of an exercise, it is recommended to perform multiple series of static blocks to obtain the maximum benefits.
“The American College of Sports Medicine” recommends that healthy adults spend at least two days a week “completing a series of flexibility exercises for each of the major muscle and tendon groups”, for a total of 60 seconds per exercise . How you achieve those 60 seconds doesn’t really matter; You could complete three rounds of 20-second stops to achieve one minute of total stretch per muscle group.
To maximize the benefits even more, do it right after you finish your gym session. “After the exercise is a good time to work on your range of motion while the muscles are well and warm”, says Vigneau.
“After training it’s a good time to work on your range of motion.”
As for the stretches you should be doing, it’s about listening to your body. The main muscle groups that you will want to try and stretch include hip, buttocks, quadriceps hamstrings and calves for the lower part of the body, and the shoulder girdle, the thorax and the upper part of the back for the upper part of the body.
Choose 3 to 5 different stretches and follow the 3×20 seconds rule. To help you get started, this pigeon stretch is ideal to open your hips. So, look at these 16 great stretches for men.
One more thing: contrary to what the high school coach could have taught you, save the static stretch for post-training. The static stretch before workout may endanger your training.