Should you stretch after weight training?
Squad Nutrition
Today we are going to discuss an important topic: stretching after weight training.
You may be wondering if it's really necessary and what benefits it can bring you. Don't worry, we're here to guide you and answer all your questions.
So, ready to find out why, how, and when you can incorporate stretching into your strength training routine?
The benefits of stretching after weight training
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Relaxation
After a strength training session, your muscles are engaged and may feel tense, even tight. That's where stretching comes in. It's your best ally for releasing this tension, giving you a feeling of well-being. It also helps reduce stress and anxiety. What a bonus!
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A boost for your flexibility
As you hold a stretched position, the muscle fibers are engaged and adapt to this constant tension, increasing muscle flexibility.
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Injury prevention
By adopting a proper stretching routine, you strengthen your muscle and tendon structures, allowing you to better absorb shock and stress during your workouts.
Does stretching reduce muscle soreness?
Let's address the question that often plagues people's minds: does stretching reduce muscle soreness? Stretching isn't a magic solution to eliminate muscle soreness... However, it can help you reduce it and recover faster!
Our tip: For even greater effectiveness, you can combine stretching with good hydration, light massages, the use of a foam roller or even a hot bath.
What type of stretching should I do after weight training?
There are several types of stretching. However, after a workout, we recommend opting for static stretching.
Static stretching involves holding a position for a set amount of time, usually 15 to 30 seconds, without moving. It will help you release tension built up during your workout, improve blood circulation in your muscles, and prevent post-workout stiffness.
Our Favorite Post-Weightlifting Stretches
After an intense strength training session, certain static stretches can be particularly beneficial. Here are our favorites:
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Cat Stretch: Get on all fours with your hands under your shoulders and knees under your hips. As you inhale, gently round your back toward the ceiling, tucking your chin toward your chest. As you exhale, arch your back, looking up. Repeat this movement smoothly for a few breaths to stretch and loosen your spine.
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Calf Stretch: Place your hands against a wall, step forward with one leg, and slightly bend the knee of the other leg. Keep your heel on the floor and feel the stretch in your calf. Hold for 15 to 30 seconds, then repeat on the other side.
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Reverse Butterfly Stretch: Sitting on the floor, bend your knees and bring the soles of your feet together. Grasp your ankles with your hands and gently open your knees outward. Lean forward slightly to intensify the stretch in your groin and hip muscles. Hold this position for 15 to 30 seconds to stretch your groin muscles and improve hip flexibility.
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Quadriceps Stretch: Stand upright and place your weight on one leg. With the other, bend your knee and grab your ankle with the hand on the same side. Gently pull toward your buttocks while keeping your knee aligned. Hold this position for 20 to 40 seconds, then repeat on the other side.
Our tips for stretching properly after weight training
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We recommend not stretching immediately after your workout, especially if it was intense. We suggest waiting about an hour before starting.
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Always listen to your body and don't push stretches beyond your capabilities. Stretching should be comfortable and not painful. If you feel any sharp pain, stop immediately.
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Maintain steady breathing. While stretching, remember to breathe deeply and steadily.
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Be consistent. Stretching should be part of your regular workout routine. Spend a few minutes stretching after every strength training session, but don't forget to also allow yourself longer, more in-depth stretching sessions from time to time.
Boost your recovery with our BCAAs
Stretching is a key part of recovery after a weight training session. To complement this recovery, you can also opt for taking BCAAs (branched-chain amino acids). They are known for their ability to promote muscle protein synthesis, reduce muscle breakdown, and support recovery. If you'd like to try taking BCAAs, you can discover our selection of quality products on our website.
Remember these valuable tips to get the most out of your stretches and optimize your athletic performance!