While it would be a stretch to say that anyone looks forward to stretching, this exercise is as important as aerobics and strength training. Yes, stretching does take up valuable time, it’s uncomfortable, and it delays you from getting to the exercises that you enjoy, but don’t skip it! Stretching plays a key role in maintaining your physical fitness by keeping muscles elongated and loose, which gives you a wider range of motion, reduces strain on joints, and helps prevent injuries.
At Adventure Fitness Athletic Club, we encourage all our members to get in a good stretch before and after their workouts. To assist our members, we have a Precor 240i StretchTrainer at our gym in Thornton that can ensure all muscle groups experience a thorough stretching workout in just a few minutes.
If you have questions about using our stretch trainer, or about stretching in general, we invite you to ask anyone on our AFAC team for assistance. Read on to learn a more about the Precor 240i StretchTrainer and why stretching is an essential part of your workouts.
What Is the Precor 240i StretchTrainer?
The Precor 240i StretchTrainer is a machine that’s designed to work on a wide range of body parts to give all your muscles a complete stretching workout. This versatile piece of equipment can be used before a workout, after a workout, or as a standalone activity to increase flexibility and ease of movement.
Within minutes, the Precor 240i StretchTrainer can be used to stretch your:
- Lower back
- Hamstrings
- Gluteals
- Hips
- Legs
- Middle back
- Inner thighs
- Groin
- Upper back
- Shoulders
- Quadriceps
For a relatively small piece of equipment, the 240i StretchTrainer offers many features and benefits, including:
- Wrist straps to give you further control over your stretches
- A padded seat, handlebars, and knee pads for comfort
- Simple, straightforward graphic instructions printed on the faceplate, showing 8 different stretches that work different parts of the body
- A solid build and durability so you can feel safe and confident using it
- Ease of use for people of all fitness levels
Perhaps the best part about the 240i StretchTrainer is that it allows you to stretch all areas of your body in a very short period of time. That means there’s no excuse not to stretch, and you’ll find that regular stretching really does enhance your workouts as well as your everyday life.
What Are the Benefits of Stretching?
For many people, even those who work out regularly, stretching is an afterthought or something they avoid altogether. However, everyone who wants to protect their mobility and independence needs to stretch. And that doesn’t mean stretch once in a while — stretching needs to be done daily to provide you with maximum benefits.
But why is stretching so important?
Stretching keeps muscles supple and strong so that we can maintain flexibility and a wide range of motion.
Without stretching, muscles become shorter and tighter over time. Working out amplifies this effect, since a workout contracts (shortens) the muscles, and if you never stretch them back out, your muscles will become imbalanced. Muscles that are short and tight are weak and not able to extend as far as you want them to. This means you are at a higher risk for muscle damage, strains, and joint pain, especially if you engage in strength training or cardiovascular exercise.
On the flip side, when you keep muscles loose and stretched, they’re able to move with a full range of motion. That means you’ll be able to do more exercises, and perform them properly.
Stretching before exercise
Muscles are naturally stretched by strenuous activity, so if you call on your muscles to work without gently stretching them first, any sudden movement like running, lifting weights, or playing tennis can damage them. In turn, these damaged muscles might not be able to support the joints, which can result in joint injuries.
Stretching and aging
Think about it this way. What are the activities that get more difficult as you get older? Walking up stairs? Bending down to put on shoes? Picking up something off the floor? Squatting to pet a dog? Getting out of your bed or chair? Improving your mobility through stretching can help you do all these things better and live a more independent, active life at any age.
In conclusion, stretching every day keeps muscles flexible and long, so that physical exertion won’t overstress them. Muscles that are regularly stretched will also help you to avoid balance problems and falls.
How Often Should You Stretch?
The human body has over 600 muscles, so stretching every single one of them every day can feel like an overwhelming task. Thankfully, it’s not necessary to stretch every muscle every day. The most important muscles you should stretch are in your lower body — your hamstrings, hips, calves, and thighs. Stretching muscles in your upper body, like in your back, neck, and shoulders, can benefit you, as well.
That said, try to stretch most of your major muscle groups every time you engage in strenuous physical activity, or at least 3-4 times per week.
Stretching is cumulative
Just like working out one time won’t get you in good shape, stretching your muscles one time won’t make you flexible. Stretching needs to become part of your permanent lifestyle. It takes weeks, or even months, to achieve flexible muscles, and you need to keep stretching to maintain that flexibility.
When Should You Stretch?
Years ago, it was common for people to stretch before doing any physical activity, but research has shown that this is not necessarily the best course of action. Instead, it’s better to “warm up” muscles with 5-10 minutes of walking or other light activity. This will get blood flowing to the muscles, making them more pliable. Then you can stretch and do your workout. Studies have also revealed that it’s often better to stretch after a weight training or cardiovascular workout.
Basic Stretches to Try
If you don’t stretch regularly but want to start, remember to begin slowly and don’t push yourself too hard. Stretching is cumulative and you’ll see small results over a long period of time. Overstretching will not help your efforts and could even cause injury.
Also, when you’re stretching, don’t bounce because this can also cause injury. You should feel tension during a stretch but not pain. If you do feel pain when stretching, that could be a sign of an injury. Stop stretching and talk to your doctor before proceeding.
Below are some of the most common stretching exercises.
Standing hamstring stretch
This stretch will keep the back of your thighs flexible. Stand with your feet hip-width apart, arms at your sides, and knees slightly bent. Bend forward at the hips and lower your head toward the floor while keeping your upper body relaxed. Wrap your arms around the back of your legs and hold for 1-2 minutes. Roll up to standing position when you’re done.
You can also do this stretch by sitting on the floor with your legs stretched out in front of you. Slide your hands down your legs until you feel a burning sensation in the back of your thighs. Hold this position for 30 seconds and return to a sitting position.
Butterfly stretch
This stretch works on your hips, glutes, thighs, and back. Sit on the floor with your knees bent out to the sides, the soles of your feet touching each other, and your back straight. Hold onto your feet or ankles and slowly lower your body toward your feet as far as you can while pushing your knees toward the floor. If you can’t bend over, press your knees down instead. Hold for 30 seconds to 2 minutes.
Knee-to-chest stretch
This stretch focuses on the muscles in your lower back. Lie on your back on a firm surface with your legs straight and the back of your heels on the floor. Grab one knee and pull it up to your chest until you feel a stretch in your lower back. Bring the knee as close to your chest as you can without causing pain. Keep the other leg relaxed with your knee bent or leg straight. Hold the stretch for about 30 seconds and then switch legs and repeat.
Shoulder stretch
This stretch is good for those who play golf, tennis, baseball, and other sports that require heavy use of the rotator cuff. Stand up and bring your left arm across your body, as if you’re trying to touch your right shoulder. Hold your left arm up with your right arm or hand below the left elbow. Hold for 30 seconds and then switch arms and repeat.
Stretch Yourself at Adventure Fitness Athletic Club
At Adventure Fitness Athletic Club, our mission is to help our members reach and exceed their fitness goals, and stretching is an important part of our members’ workouts. For more information about using our stretch trainer or any other piece of equipment, please speak to any member of our team. Our dedication to our members is one of the main reasons why we’re the best gym in Thornton, CO. You can also call Susan at 720-849-0245 or email her at susan@adventurefitness.club.
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