Stretching Routine for Beginners

Prevailing wisdom suggests that stretching, both static and dynamic, is incredibly beneficial for our overall wellness. A stretching routine for beginners is just what many of us need to take that first step to a better, healthier you!

But, there’s a lot of misconception surrounding the topic, and most folks don’t know how to go about stretching in the most optimal (and safest) way. 

To that end, we’ve put together this quick post, explaining everything you need to know about stretching basics. In the end, we’ve also shared a stretching routine for beginners.

Dynamic vs. Static Stretching – The Basics You Need to Know

Here are the basics of the two primary methods of stretching your body and your muscles:

• Dynamic stretching is done pre-workout, to warm and prepare your muscles for more intensity. It is done by moving your muscles and joints through their full ranges of motion to stretch and shorten the tissues numerous times. It’s a simple, flowing motion where your body is kept in motion. The key is a smooth and constant motion, with no jerking or tension.
• Static stretching is only done post-workout, when your muscles are fully warmed up. It is done by elongating a muscle and keeping it in a static position for a predetermined amount of time – for example, 15, 30, 45, or 60 seconds. Stretch to a point of slight discomfort, but stopping short of pain.

While they may seem like they are the same thing, both modalities offer unique advantages. You’ll get a clear understanding of what that means in the stretching routine for beginners below.

Why Consistently Stretching for Beginners Is Incredibly Beneficial

Many people shrug stretching off because they don’t see the incredible benefits it offers. Big mistake. Here are three solid reasons why you should be stretching consistently:

1. Increases Your Range of Motion

Stretching, both static and dynamic, is well-known for its positive effects on our flexibility and mobility. Stretching consistently will increase the range of motion around your joints and improve your athletic capacity. It keeps your muscles supple and loose.

2. Decreases Your Risk of Injury

Thanks to the increased range of motion and lengthening of our muscles, regular stretching also decreases the risk of injury, especially when it comes to explosive and physically-demanding activities and exercises. 

As you get older, stretching really becomes a must. Stretching keeps your muscles young and lively! And it is the primary key to avoiding workout injuries, especially as you reach middle age and beyond.

3. Dynamic Stretching is Ideal for Pre-Workout Warmup

Dynamic stretching helps mobilize our joints and warm our bodies up for the workout. This not only boosts our workout performance but also decreases the risk of injury.

Again, as you get older, it becomes imperative to spend time doing dynamic stretching before your workouts. This time is an investment that will save you much aggravation resulting from injuries.

4. Static Stretching is Ideal for Cool Down

Static stretching is commonly used as a cool down technique, and for good reasons:

It’s an incredibly effective way to wind down after a workout and improve your mobility. This is the stretching that will increase your range of motion. But only perform static stretches when your muscles are fully warmed up, or you risk injury.