Static stretching involves holding a stretch in a fixed position for a set amount of time, typically 15-60 seconds. While static stretching Dubai has been a staple of traditional workout routines, recent research suggests that its timing and inclusion in a workout regimen should be strategic. Here’s how and when to include static stretching in your workout:
Before your workout:
Dynamic warm-up first: Before engaging in static stretching, it’s essential to perform a dynamic warm-up to increase blood flow, elevate heart rate, and prepare the muscles for activity. Dynamic warm-up exercises such as leg swings, arm circles, and walking lunges help loosen up the muscles and improve range of motion without compromising strength or power.
Limit static stretching: If you choose to include static stretching before your workout, keep it brief and focused on areas that tend to be tight or restricted. Limit each stretch to 15-30 seconds to avoid overstretching the muscles or diminishing their ability to produce force during subsequent exercises.
Focus on muscles of concern: Target specific muscle groups that are prone to tightness or stiffness due to factors such as prolonged sitting, repetitive movements, or previous injuries. Common areas for pre-workout static stretching include the hip flexors, hamstrings, calves, and chest.
During your workout:
Interleaved stretching: Consider incorporating brief bouts of static stretching between sets or exercises as part of an interleaved stretching approach. This involves alternating periods of stretching with periods of activity to maintain muscle flexibility and range of motion throughout the workout.
Active recovery: Use static stretching as a form of active recovery between high-intensity exercises or during rest intervals. Performing gentle stretches during active recovery can help reduce muscle fatigue, alleviate tension, and promote relaxation without compromising workout intensity.
After your workout:
Cool down and recovery: Static stretching is most commonly performed during the cool-down phase of your workout to promote muscle relaxation, improve flexibility, and improve recovery. After completing your main workout, dedicate 10-15 minutes to static stretching, focusing on all major muscle groups.
Hold stretches longer: During post-workout static stretching, aim to hold each stretch for 30-60 seconds to allow the muscles to relax fully and achieve a deeper stretch. Focus on maintaining proper form and breathing deeply to facilitate muscle relaxation and release tension.
