{"id":252720,"date":"2020-09-15T14:55:00","date_gmt":"2020-09-15T12:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252720"},"modified":"2021-05-06T15:00:06","modified_gmt":"2021-05-06T13:00:06","slug":"warming-up-stretching-and-cooling-down-are-they-really-important","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/","title":{"rendered":"Warming up, stretching, and cooling down &#8211; are they really important?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/#The_difference_between_stretching_warming_up_and_cooling\" title=\"The difference between stretching, warming up and cooling\">The difference between stretching, warming up and cooling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/#Benefits_of_stretching_and_muscle_warm-up\" title=\"Benefits of stretching and muscle warm-up\">Benefits of stretching and muscle warm-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/#Benefits_of_the_cooling-down\" title=\"Benefits of the cooling-down\">Benefits of the cooling-down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/#Types_of_stretching\" title=\"Types of stretching\">Types of stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/#How_to_do_proper_and_effective_stretching\" title=\"How to do proper and effective stretching\">How to do proper and effective stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/#Types_of_stretching_according_to_muscle_parts\" title=\"Types of stretching according to muscle parts\">Types of stretching according to muscle parts<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Stretching or a warm-up are&nbsp;<strong>the core of every training plan<\/strong>, which is unfortunately often forgotten. At the same time,&nbsp;<strong>it plays a really important role in building muscle, reducing muscle pain,&nbsp;<\/strong>and<strong>&nbsp;eliminating injuries<\/strong>. Read what&nbsp;<strong>stretching techniques<\/strong>&nbsp;we know and&nbsp;<strong>what benefits they have<\/strong>.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_difference_between_stretching_warming_up_and_cooling\"><\/span>The difference between stretching, warming up and cooling<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The difference between&nbsp;<strong>stretching and increasing your body temperature<\/strong>&nbsp;before training lies in their purpose. The goal of stretching is to&nbsp;<strong>increase flexibility and range of movement of joints<\/strong>. However, when warming up, it is important to&nbsp;<strong>increase body temperature and blood flow to the muscles.<\/strong>&nbsp;Both of these techniques are usually performed&nbsp;<strong>before training<\/strong>, but you can do stretching after along with the&nbsp;<strong>cool-down<\/strong>. However, all three forms of exercising techniques are&nbsp;<strong>part of one complex<\/strong>, which is called the&nbsp;<strong>warm-up<\/strong>.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[1] [2] [3] [4]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/jeanmarko_DSC03515-898x1124.jpg\" alt=\"Warming up, stretching, and cooling down - are they really important?\" title=\"Warming up, stretching, and cooling down - are they really important?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Warm-up<\/h3>\n\n\n\n<p>Warming up before training functions as&nbsp;<strong>important prevention of injuries<\/strong>. Proper warming&nbsp;<strong>revitalizes the cardiovascular system<\/strong>&nbsp;by increasing body temperature and blood flow to the muscles.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>&nbsp;Warming up also prepares your muscles for&nbsp;<strong>overload during training<\/strong>. If the muscles are sufficiently warmed up during warm-up, this will<strong>&nbsp;increase the range of motion and reduce the risk of injury during exercise<\/strong>. Examples of a good warm-up are&nbsp;<strong>aerobic exercises,<\/strong>&nbsp;such as cycling, walking, or jogging, which you should do for at least<strong>&nbsp;5 to 10 minutes<\/strong>.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cool-down<\/h3>\n\n\n\n<p><strong>Your heart rate is increased and your muscles are tense<\/strong>&nbsp;after training. The purpose of cooling down is therefore to&nbsp;<strong>return the heartbeat to normal<\/strong>&nbsp;and prevent&nbsp;<strong>muscle pain<\/strong>. An example of cooling after training is, for example,&nbsp;<strong>fast walking with gradual deceleration.<\/strong>&nbsp;Cooling down is very important for&nbsp;<strong>endurance athletes<\/strong>, such as marathon runners, because it helps them regulate the flow of blood in the body after a long period of physical activity.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stretching<\/h3>\n\n\n\n<p>The stretching of the muscles can be done&nbsp;<strong>before or after the workout.<\/strong>&nbsp;Its main purpose before training is to&nbsp;<strong>improve the extent of movement of the joints<\/strong>&nbsp;and&nbsp;<strong>reduce the risk of injury during exercise.<\/strong>&nbsp;You can try stretching your&nbsp;<strong>entire body or just focus on a specific group of muscles<\/strong>&nbsp;that you plan to train afterward. After training, however, stretching&nbsp;<strong>fulfills a completely different function<\/strong>&nbsp;and its purpose is to<strong>&nbsp;prevent muscle pain.<\/strong>&nbsp;Stretching can also be very relaxing, both physically and mentally.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_stretching_and_muscle_warm-up\"><\/span>Benefits of stretching and muscle warm-up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Improves performance<\/h3>\n\n\n\n<p>Inevitably, the&nbsp;<strong>best benefit of stretching<\/strong>&nbsp;or warming up your muscles is their&nbsp;<strong>impact on your performance<\/strong>&nbsp;which can be&nbsp;<strong>improved by the three effective ways:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Improves blood flow<\/strong>&nbsp;\u2013 warming up or stretching for about 10 minutes has been shown to improve blood flow and open blood capillaries, which have been associated with improved subsequent physical performance.<\/li><li><strong>Improves oxygen function<\/strong>&nbsp;\u2013 oxygen is released into the muscles faster at higher temperatures. If you do the stretching before training, you will warm up your muscles, and they will be ready to give the best possible performance during exercising. If you don\u2019t do the stretching, it can take a long time for oxygen to be released into your muscles during your workout, which can harm your performance.<\/li><li><strong>Accelerates muscle contractions<\/strong>&nbsp;\u2013 warming up before training raises body temperature. This results in better nerve transmission and muscle metabolism. As a result, your muscles will act faster and more effectively on all stimuli during and after training.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[5] [6] [7]<\/span><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg\" alt=\"Benefits of stretching and muscle warm-up\" class=\"wp-image-181183\" width=\"843\" height=\"563\" title=\"Benefits of stretching and muscle warm-up\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prevention from injuries<\/h3>\n\n\n\n<p>With an effective and consistent warm-up before training,&nbsp;<strong>you relax the joints, increase their range of movement, and improve blood flow to the muscles.<\/strong>&nbsp;All of these aspects are extremely important in&nbsp;<strong>preventing injuries<\/strong>. The more your muscles are&nbsp;<strong>stiff and bloodless,<\/strong>&nbsp;the higher the risk of injury during exercise.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1124x750.jpg\" alt=\"Benefits of stretching and muscle warm-up\" class=\"wp-image-181118\" width=\"843\" height=\"563\" title=\"Benefits of stretching and muscle warm-up\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Removes heat from the body<\/h3>\n\n\n\n<p><strong>Activation of heat removal mechanisms from the body contributes to the effective cooling of muscles, which helps prevent overheating and subsequent&nbsp;<\/strong><a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>overtraining<\/strong><\/a><strong>.&nbsp;<\/strong>This benefit is especially important for&nbsp;<strong>demanding aerobic activity<\/strong>, such as running or cycling.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Balances the production of hormones<\/h3>\n\n\n\n<p>During physical activity, the body&nbsp;<strong>increases the production of various hormones<\/strong>, including&nbsp;<strong>cortisol and adrenaline<\/strong>. They are directly responsible for&nbsp;<strong>regulating energy production and your physical performance.<\/strong>&nbsp;If you miss a warm-up before a workout, these hormones may be&nbsp;<strong>activated late and have no effect.<\/strong>&nbsp;On the contrary, you can&nbsp;<strong>activate them already during a warm-up,<\/strong>&nbsp;which will give your body&nbsp;<strong>enough energy during training.&nbsp;<\/strong><span class=\"tadv-color\"><span style=\"color: #ff6600;\">[16]<\/span>&nbsp;<\/span>You can read about the<strong>&nbsp;influence of hormones on the growth and regeneration of muscle mass<\/strong>&nbsp;in our article&nbsp;<a class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-does-hormonal-imbalance-affect-the-muscle-mass-of-men-and-women\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">What effect does hormonal imbalance have on the muscle mass of men and women?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_the_cooling-down\"><\/span>Benefits of the cooling-down<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Supports fast recovery after training<\/h3>\n\n\n\n<p>After intense and strenuous training,&nbsp;<strong>lactic acid accumulates<\/strong>&nbsp;in the muscles. It is an&nbsp;<strong>organic substance<\/strong>&nbsp;that is formed&nbsp;<strong>during the breakdown of glucose in muscles<\/strong>. At rest, the body forms only a&nbsp;<strong>small amount<\/strong>&nbsp;and is transported to the liver, where it is<strong>&nbsp;converted back to glucose<\/strong>. However, during increased physical activity,&nbsp;<strong>more glucose is formed<\/strong>, which also<strong>&nbsp;creates a higher level of lactic acid<\/strong>, which the liver cannot process. Therefore, it is stored in the muscles and causes&nbsp;<strong>cramps, muscle pain, or even muscle fever<\/strong>. It is the<strong>&nbsp;cooling phase after training<\/strong>&nbsp;that can&nbsp;<strong>help the process of eliminating lactic acid from the muscles.<\/strong>&nbsp;This helps to&nbsp;<strong>recover faster<\/strong>&nbsp;and&nbsp;<strong>prevents muscle pain.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [13]<\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Creatine&nbsp;<\/a>supplementation, which also&nbsp;<strong>supplies the muscles with energy<\/strong>, has proven to be&nbsp;<strong>another great means of reducing lactic acid<\/strong>&nbsp;production&nbsp;<strong>during training<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Reduces muscle pain with delayed onset (DOMS)<\/h3>\n\n\n\n<p><strong>Delayed Onset Muscle Soreness<\/strong>&nbsp;(DOMS) usually begins a&nbsp;<strong>day or two after training<\/strong>. The pain you feel during or immediately after a workout is another type of muscle pain, also called&nbsp;<strong>acute muscle pain<\/strong>. This is due to the above-mentioned reason for the&nbsp;<strong>formation of lactic acid<\/strong>&nbsp;and is accompanied by<strong>&nbsp;pain immediately after training.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DOMS can be caused by&nbsp;<strong>any exercise<\/strong>&nbsp;that creates&nbsp;<strong>small microscopic cracks in the muscle fibers.<\/strong>&nbsp;The body responds to this damage by&nbsp;<strong>increasing inflammation<\/strong>, which can lead to a&nbsp;<strong>delayed onset of muscle soreness.<\/strong>&nbsp;<strong>Symptoms of DOMS<\/strong>&nbsp;or muscle pain that you should watch out for may be as follows:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>touch-sensitive muscles<\/li><li>reduced range of motion due to pain and stiffness when moving<\/li><li>swelling of the affected muscles<\/li><li>muscle fatigue<\/li><li>short-term loss of muscle strength<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research has shown that&nbsp;<strong>effective prevention of DOMS is cooling down after training with a warm-up and muscle stretching<\/strong>, or massage of individual stressed muscle areas.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span>&nbsp;If you want to learn even more about muscle pain, and how to prevent it, read our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/is-it-true-that-muscles-grow-faster-after-muscle-ache\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Is it true that muscles grow faster when they hurt?<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg\" alt=\"Supports fast recovery after training\" class=\"wp-image-181170\" width=\"843\" height=\"562\" title=\"Supports fast recovery after training\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min.jpg 2025w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Types_of_stretching\"><\/span>Types of stretching<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Just as there are&nbsp;<strong>different types of training<\/strong>, there are&nbsp;<strong>several forms of stretching<\/strong>. When warming up, you can focus on&nbsp;<strong>static, dynamic, but also ballistic stretching<\/strong>. Let\u2019s see what the difference is between them.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Static stretching<\/h3>\n\n\n\n<p>This is the&nbsp;<strong>most common type of stretching<\/strong>. Its technique is to&nbsp;<strong>stretch a muscle, or group of muscles,<\/strong>&nbsp;to its&nbsp;<strong>farthest point<\/strong>, and then&nbsp;<strong>maintain that position.<\/strong>&nbsp;This type of stretching is considered to be&nbsp;<strong>the safest way to stretch muscles.<\/strong>&nbsp;It gives muscles and connective tissues<strong>&nbsp;enough time to relax.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Static stretching is usually&nbsp;<strong>done before strength training<\/strong>, by stretching the muscles you are going to exercise. However, many experts consider&nbsp;<strong>this type of stretching to be much less effective than dynamic stretching<\/strong>, as dynamic warm-up&nbsp;<strong>increases the range of motion<\/strong>&nbsp;significantly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dynamic stretching<\/h3>\n\n\n\n<p>Unlike static stretching,&nbsp;<strong>dynamic stretching is a popular way to warm up<\/strong>&nbsp;muscles before aerobic exercise. The dynamic warm-up consists of&nbsp;<strong>maximally warming up the muscles<\/strong>&nbsp;by&nbsp;<strong>repeating the movement several times in a row.<\/strong>&nbsp;The purpose of dynamic stretching is therefore to&nbsp;<strong>improve flexibility<\/strong>&nbsp;before performing any sport, running, cycling, or other aerobic activity. An example of dynamic stretching is, for example,&nbsp;<strong>a sprinter who takes excessively long steps<\/strong>&nbsp;before running<strong>&nbsp;to set the maximum range of motion for the upcoming performance.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg\" alt=\"Types of stretching\" class=\"wp-image-181157\" width=\"843\" height=\"562\" title=\"Types of stretching\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ballistic stretching<\/h3>\n\n\n\n<p>Many exercisers&nbsp;<strong>confuse this type of stretching with dynamic stretching.<\/strong>&nbsp;However, there is a&nbsp;<strong>significant difference between them<\/strong>. The basis of the dynamic warm-up is formed by&nbsp;<strong>regular repeated and intentionally coordinated movements.<\/strong>&nbsp;However, ballistic stretching uses&nbsp;<strong>irregular, jerky, mostly aerobic movements,<\/strong>&nbsp;such as intense jumping or sprinting. At the same time, the&nbsp;<strong>limit of the maximum range of motion should be exceeded during ballistic stretching.<\/strong>&nbsp;However, it is important to note that&nbsp;<strong>this type of stretching is more prone to injury<\/strong>&nbsp;and should only be performed by experienced athletes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Passive stretching<\/h3>\n\n\n\n<p>Depending on the&nbsp;<strong>type of force acting<\/strong>, stretching can be divided into&nbsp;<strong>passive and active.<\/strong>&nbsp;Passive stretching occurs when an&nbsp;<strong>external force helps to reach the maximum point of the range of movement.<\/strong>&nbsp;This can come through&nbsp;<strong>gravity, another person, or a tensioning device<\/strong>, such as&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>resistance bands<\/strong><\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>suspended strengthening systems.<\/strong><\/a>&nbsp;The point is that the muscle you want to&nbsp;<strong>stretch is not primarily stressed<\/strong>, so you can&nbsp;<strong>relax while stretching<\/strong>. Passive stretching is extremely effective in&nbsp;<strong>relieving muscle cramps<\/strong>&nbsp;that are being treated after some injuries.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"256,29667,36310,32659,36328,36364,36286,49246,44953,36043,29698\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Active stretching<\/h3>\n\n\n\n<p>Active stretching is characterized by the use of your&nbsp;<strong>own strength to maintain a stretching position<\/strong>. So this is the opposite of passive stretching. An example is&nbsp;<strong>lifting your foot off the ground while lying down<\/strong>, using&nbsp;<strong>only the power of your feet<\/strong>&nbsp;to keep it in the air. For passive stretching, you would use&nbsp;<strong>arm support,<\/strong>&nbsp;for example, to keep your foot in the air. Active stretching is therefore&nbsp;<strong>much more demanding<\/strong>, but more&nbsp;<strong>effective<\/strong>&nbsp;in building muscle and flexibility.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg\" alt=\"Effective stretching\" class=\"wp-image-181204\" width=\"843\" height=\"562\" title=\"Effective stretching\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Myofascial release<\/h3>\n\n\n\n<p>A&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">foam roller<\/a>&nbsp;or other massage device is used for this type of stretching. Its application to the muscles&nbsp;<strong>relieves myofascial tension<\/strong>&nbsp;and&nbsp;<strong>improves flexibility in the fascia<\/strong>. The fascia is a specialized system of&nbsp;<strong>connective tissue<\/strong>&nbsp;that unites the whole body. It affects&nbsp;<strong>bones, muscles, joints, nerves, and is also found in the brain and spinal cord<\/strong>. Therefore, it is important to take care of the fascial system and&nbsp;<strong>stimulate<\/strong>&nbsp;it regularly. T<strong>he tension at one fascial point also affects more distant places<\/strong>, as it is a closely interconnected system. Therefore, if you&nbsp;<strong>feel the tension in the calf,<\/strong>&nbsp;believe that this tension is&nbsp;<strong>not only in the calf<\/strong>&nbsp;but also in other parts of the body.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_do_proper_and_effective_stretching\"><\/span>How to do proper and effective stretching<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Duration of stretching<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u2013 several studies suggest that stretching or cooling down one muscle part should take approximately 30 to 60 seconds.<\/span><span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/span><\/li><li><strong><span data-preserver-spaces=\"true\">The number of repetitions<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u2013 depends on several factors, such as your physical condition, age, or gender. However, you should not overdo it with stretching and do as many repetitions as you can. It is important to listen to your body.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Breathing<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u2013 this will help you relax properly. You should inhale slowly before stretching a muscle and exhale slowly as you stretch it. Exhalation should not be enhanced, but natural.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">When to do stretching&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u2013 To achieve optimal results and prevent injury, stretching, warming up the muscles, and cooling it down should be part of every training plan.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Types_of_stretching_according_to_muscle_parts\"><\/span>Types of stretching according to muscle parts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You already understand&nbsp;<strong>the theory of stretching and warm-up, it\u2019s time to start exercising<\/strong>. What should such a&nbsp;<strong>stretching session look like<\/strong>? It all depends on which muscle group you decide to train. However, it is optimal to&nbsp;<strong>focus on stretching the whole body. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Full body stretching<\/h3>\n\n\n\n<p>The advantage of stretching the whole body is that no&nbsp;<strong>matter what workout you are going to do, every muscle will be properly stretched<\/strong>. The basis is to start from the<strong>&nbsp;head and gradually move to the feet, while not forgetting any muscle part.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">You can also see an example of&nbsp;<strong>proper stretching of the whole body<\/strong>&nbsp;before training in the video:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bowflex\u00ae Stretch | Five-Minute Full Body Stretch\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2L2lnxIcNmo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stretching of individual muscle parts<\/h3>\n\n\n\n<p>An increasingly popular technique, especially for bodybuilders or fitness lovers, is to<strong>&nbsp;focus stretching only on certain muscle areas.<\/strong>&nbsp;Specifically for those that&nbsp;<strong>you are going to strain after stretching.<\/strong>&nbsp;So have a look at what the stretching of the&nbsp;<strong>individual muscles group should look like.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Feet and ankles<\/strong>&nbsp;\u2013 many athletes, especially bodybuilders, forget to exercise this muscle part. These are muscles&nbsp;<strong>directly connected to the calf muscles or hamstrings.<\/strong>&nbsp;They are mainly used for running, cycling, but also strength training during the deadlift. Therefore, if you do not stretch your feet and ankles properly, you may experience unpleasant injuries.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stretching on the feet and ankles:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Top 3 Stretches for General Foot Pain\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/AXSj_5pBAKw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Sprained Ankle Stretches &amp; Exercises - Ask Doctor Jo\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3JJayVC0-20?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Calves<\/strong>&nbsp;\u2013 The calf muscles are also often&nbsp;<strong>underestimated during warm-up.<\/strong>&nbsp;At the same time, it is in the calf that most muscle cramps occur during exercise. A great exercise during warm-up is to&nbsp;<strong>stretch the calf while standing<\/strong>&nbsp;against the wall. Therefore, stand facing the wall, step forward with your right foot and leave your left leg facing back so that you are slightly forward. Push the heel of the back outstretched leg towards the ground until you feel your calf tighten. Of course, there are many more exercises for the calf muscles, so you can always liven up your warm-up.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Calf stretching:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Best 10 min Stretch to Slim Your Calves!  \u25c6 Emi \u25c6\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/khRGODISnNE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Thighs<\/strong>&nbsp;\u2013 here it is necessary to focus on stretching the&nbsp;<strong>front and back thigh muscles.<\/strong>&nbsp;When stretching the front muscles of the thigh, the&nbsp;<strong>\u201cstanding leg pulls\u201d<\/strong>&nbsp;exercise is effective. Stand on the ground with both feet and bend one leg so that your heel touches your sciatic muscles. Then grasp the heel with your hands and hold it in this position for at least 30 seconds. During this exercise, you should<strong>&nbsp;feel your front thigh muscles tense.<\/strong>&nbsp;Conversely, if you want to train your back thigh muscles or hamstrings, you need to focus on a different kind of exercise. Sit straight on the ground. Keep your back straight and try to touch your toes with your fingers. However, never bend your legs at the knees during this exercise, otherwise, it will be ineffective.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Thigh stretching:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lower Body Stretching Routine for Flexibility - Fitness Blender Cool Down Stretches\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/iN3sHkni1gI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Back<\/strong>&nbsp;\u2013 when warming up the back, it is necessary to start stretching the cervical spine. It is this that is involved in many, whether cardio or strength exercises. The basic type of warm-up are&nbsp;<strong>head movements<\/strong>&nbsp;forward, backward, left and right. After exercising the cervical spine, you will go downwards, to the lumbar part, which you will&nbsp;<strong>stretch with a forward bend of your full body.<\/strong>&nbsp;You can also use yoga positions when stretching the neck, cervical spine, but also the lower back.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Back stretching:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Fix \u201cLow Back\u201d Pain (INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DWmGArQBtFI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga for Neck and Shoulder Relief - Yoga With Adriene\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SedzswEwpPw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Shoulders, triceps, and biceps&nbsp;<\/strong>\u2013 the basis of the shoulder stretching exercise is to stretch your arm, bend it at the elbow and place it behind your head while holding it with the other hand. Of course, this is one of the easiest exercises, but if you have a strenuous shoulder workout in the gym, you should focus on a&nbsp;<strong>more comprehensive warm-up<\/strong>. The same is true for triceps and biceps, to which you should devote a separate time when stretching.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Shoulder stretching:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Shoulder Stretch to Fix Your Shoulders (GET DEEP!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/J9yRiOeVvIM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Biceps stretching:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Biceps (FEEL IT INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/_e1hQUxTAHc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Triceps stretching:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Triceps (AND HOW NOT TO!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yAvpW_zKJmI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Breakdown of the training plan in steps:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>muscle warm-up by a short aerobic activity<\/li><li>stretching of the whole body or a selected group of muscles<\/li><li>the training itself<\/li><li>stretching the whole body after training<\/li><li>cool-down<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Keep in mind, however,&nbsp;<strong>that no results will be obtained without the correct execution of individual exercises.<\/strong>&nbsp;So if you decide to include stretching and warm-up in your training plan, which you should definitely do,&nbsp;<strong>study the proper exercise technique<\/strong>&nbsp;<strong>carefully.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We believe we have provided you with all the important information about<strong>&nbsp;stretching, warming up, and cooling down your muscles.<\/strong>&nbsp;<strong>Do you include warm-up in your training plan?<\/strong>&nbsp;Share your experience in the comments, and if you liked the article, don\u2019t forget to<strong>&nbsp;share it.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Stretching or a warm-up are the core of every training plan, which is unfortunately often forgotten. At the same time, it plays a really important role in building muscle, reducing muscle pain, and eliminating injuries. Read what stretching techniques we know and what benefits they have.<\/p>\n","protected":false},"author":22,"featured_media":181341,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[7205,7373,7217,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252720","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-regeneration","9":"tag-stretching","10":"tag-warm-up","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Warming up, stretching, and cooling down - are they really important? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Why include stretching and warm-up in your training? 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