WHY STRETCH IN THE SHOWER? First, it helps to warm up the body before stretching. The hot shower raises the body's core temperature and warms up muscles and joints that are cold after a night's sleep. Stretching with warmed-up muscles improves flexibility by allowing you to stretch just a little bit further.
It is considered absolutely essential to wait for at least 20 minutes after your workout before you hit the shower.
It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes). Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance.
Stretching prior to exercise helps to reduce the risk of injury. It allows your muscles to loosen up and increases your range of motion. Stretching after a workout is equally important. Post-workout stretches, also known as maintenance stretches, help to move lactic acid out of your muscles and decrease soreness.
For a general fitness program, the American College of Sports Medicine1 recommends static stretching for most individuals that is preceded by an active warm-up, at least 2 to 3 days per week. Each stretch should be held 15-30 seconds and repeated 2 to 4 times.
Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm. Consider skipping stretching before an intense activity, such as sprinting or track and field activities.
You should begin to notice a difference in how flexible you are within two to four weeks. However, that's only if you practice stretching at least five days every week. You also want to practice an array of stretches so that your whole body feels the burn.
Cold muscles and other connective tissues do not stretch very easily. Adding in a warm-up can literally warm up those muscles and allow for them to relax, giving them a better chance to work better. When you skip the warm-up, it makes you body more susceptible to sprained muscles, cramps, and other injuries.
How soon should you shower after a workout? Numerous studies reveal that you shouldn't hop into the shower right after intense exercise. Cool down after a workout first and wait until your heart rate and body temperature stabilize. This should take about 20 to 30 minutes, assuming you're just sitting around.
Hit the shower before hitting the gym.
Contrary to popular belief, it's best to give your skin a good cleanse before ercising so the sweat that builds up during your workout is clean. Otherwise, you risk developing acne (and even worse, body fungus—yeesh).
ABSOLUTELY STRETCH AFTER THAT SHOWER! Why? Warm/Hot water warms up your muscles! This makes it easier for them to stretch and lengthen.
Hydration has a profound effect on almost every function in your body, and drinking enough water is paramount along with your stretching routine. Proper hydration helps with both joint movement and muscle strength, and your muscles cannot expand and contract properly if you don't drink enough water.
"Stretching before bed helps your body rejuvenate itself during sleep." It can also help you avoid discomfort during sleep, especially if you're someone who experiences muscle spasms during the day.
Not only is it okay to stretch every day, it's actually recommended. The American College of Sports Medicine suggests stretching at least two to three times per week, and that daily stretching is most effective.
The most obvious reason why muscles may feel tight is because they are physically shorter than they used to be. This occurs if the muscle has been held in a shortened position for a long period of time, such as if you were in a splint or a cast for several weeks.
Regular stretching helps increase your range of motion in the joints, improves blood circulation and posture and alleviates muscular tension throughout the body, he tells. In addition, it enhances your athletic performance and may reduce the risk of injury, notes the fitness expert.
To stretch safely, you must adhere to the four main principles of avoiding pain, stretching slowly, stretching the right muscle, and working only the necessary joints and muscles. These guidelines are designed to make your stretching safer and more effective and to increase your awareness of your body.
Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
Stretching can definitely help you become a fitter individual. As we've previously said, stretching definitely counts as a form of exercising and it can, 100 percent, help you become more fit than you currently are and nudge you in the direction of a healthier lifestyle.
In short, yes, it is possible to simply stretch too much. And when we say “too much,” we mean, pushing yourself too far, past your current level of flexibility or your joint's given range of motion.
For optimal results, you should spend a total of 60 seconds on each stretching exercise. So, if you can hold a particular stretch for 15 seconds, repeating it three more times would be ideal. If you can hold the stretch for 20 seconds, two more repetitions would do the trick.
One of the biggest DON'TS when it comes to stretching is never hold your breath! By holding your breath while stretching, you are depriving your muscles of the oxygenated blood they need. In doing so you are building up more lactic acid, which can cause extreme pain.