Warm-Up With Dynamic Stretches
Research has continually demonstrated that static stretching (long holds) isn’t as beneficial prior to working out as dynamic stretching, where joints and muscles go through a full range of motion. Before starting your sweat session, go through some bodyweight movements like squats, lunges, push-ups and jumping jacks. Perform three sets of each movement for 10 to 20 reps to warm up your entire body. Personal trainer Jason Patmore, founder of JDP Fitness, says that the muscles gradually lengthen over a series of movements. You’re essentially prepping the weapon to fire.
Follow a Workout by Holding a Stretch
Once you’re done being active is the best time to hold some stretches, says certified athletic trainer Kho Roberts. He says that holding a stretch for 30 to 60 seconds allows your muscles to reset their stretching limitations via a feedback loop between the brain and the nerve innervation of the muscle fibers. Anything shorter won’t provide enough time to increase your progress toward flexibility.