03 août, 2024

Home Stretching Routine: Less Soreness, More Flexibility

Enhanced flexibility and reduced pain:

Here are a few key reasons why every athlete – from the bodybuilder to the CrossFitter – should adopt a comprehensive stretching program.

Increases Flexibility

Stretching is a well-documented method to increase flexibility. One study found that when an athlete’s hamstrings were warmed up and stretched, they maintained that length for up to twenty-four hours.

Static stretching, in particular, is the preferred method to increase flexibility while dynamic stretching is ideal for performance. [1]

Reduce Soreness

Post-workout soreness, also known as delayed-onset muscle soreness (DOMS) can be problematic for even the most experienced lifters. Thankfully, if you spend time stretching before and after a workout session, you can reduce your soreness.

While results can vary based on the intensity of the workout and the amount of time spent exercising, studies show that static stretching can decrease post-workout soreness. [2]

Might Prevent Injury

This benefit can stir up some controversy. Not everyone is on board with that idea of stretching can prevent injury. Admittedly, studies are conflicting.

With that said, there are studies out there that suggest stretching might prevent injury. However, what is accepted is the fact that stretching will NOT increase your risk of injury. [3]

Equipment for Stretching

Before we jump into the stretching at home routine, let’s review some of the equipment you might need to maximize your results.

Floor Mat: Avoid laying on tile or wood flooring and support your back with a floor mat. This makes hamstring and abdominal stretches more comfortable.

Resistance Bands: Although it might seem counter-intuitive, resistance bands are an excellent tool to use to accentuate a stretch. What’s more, having a pair of bands around the house provides you with a form of resistance for home workouts or when you’re training while traveling.

Rings: One of the most effective ways to stretch is to hold on to a set of gymnastic rings, letting your own bodyweight enhance the stretch. Just like with resistance bands, you’ll find that gymnastic rings will also come in handy during training, especially if you are performing CrossFit workouts you can do at home.

Knee Sleeves: If you tend to have issues with your knees, a pair of knee sleeves can help. The compression material with knee sleeves improves blood flow, allowing you to get through a stretching session without soreness.

Calf Stretcher: Calves are tricky to stretch. It’s a task to find that angle to hit the calf muscle just right. A calf stretcher is specially designed to maximize a proper calf stretch.