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How can you stretch after functional training to aid in recovery?

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Functional training is a type of exercise that involves movements that mimic everyday activities, such as squatting, lunging, pushing, pulling, and twisting. It can improve your strength, mobility, balance, and coordination, as well as burn calories and boost your metabolism. However, like any other workout, functional training can also cause muscle soreness, fatigue, and stiffness. That's why stretching after functional training is important to aid in your recovery and prevent injuries. In this article, you'll learn how to stretch after functional training to relax your muscles, increase your blood flow, and enhance your flexibility.

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Urmi Kothari

Author-Kinetic Living ? Making business owners & leaders Emotionally, Physically Fitter & Mentally Sharper & Focused;…
Will Arias

Personal Trainer | Communicator
Brandon Adamson

Human Biomechanics Specialist | Personal Trainer

1 Warm up before stretching

Before you start stretching, you need to warm up your muscles and joints to avoid straining them. A warm-up can consist of 5 to 10 minutes of low-intensity cardio, such as jogging, cycling, or skipping, followed by some dynamic stretches, such as arm circles, leg swings, or torso twists. A warm-up will prepare your body for the static stretches that you'll do after functional training, which involve holding a position for 15 to 30 seconds.

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2 Stretch your lower body

Functional training often targets your lower body muscles, such as your glutes, quads, hamstrings, and calves. To stretch these muscles, you can do the glute stretch by lying on your back and crossing one ankle over the other knee. Pull the leg towards your chest and hold for 15-30 seconds. The quad stretch involves standing on one leg and bending the other behind you. Grab the foot with your hand and gently pull it towards your butt. The hamstring stretch requires you to sit on the floor and extend one leg in front of you. Bend the other leg and place the foot on the inside of your thigh. Reach for your foot with both hands and lean forward from your hips. Lastly, the calf stretch involves standing facing a wall with hands placed on it. Step one leg back and press the heel into the floor while keeping the other leg slightly bent and back straight. Hold for 15-30 seconds.

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3 Stretch your upper body

Functional training also works your upper body muscles, such as your chest, back, shoulders, and arms. To stretch these muscles, you can do chest stretches by standing with your feet shoulder-width apart and clasping your hands behind your back. Lift your arms and squeeze your shoulder blades together for 15 to 30 seconds. For a back stretch, interlace your fingers in front of you and push your palms away from your body while rounding your back. Hold for 15 to 30 seconds. Shoulder stretches involve bringing one arm across the chest and using the other hand to gently pull it closer to the body. For arm stretches, raise one arm above the head and bend the elbow before placing the hand behind the neck. Use the other hand to press down on the elbow for 15 to 30 seconds. Repeat on the other side for each exercise.

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Will Arias

Personal Trainer | Communicator
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The misconception about “warming up” is that people only needs to elevate temperature, sweat and raising heart rate before a training session. When it comes to resistance training, for instance “loaded back squats”, this movement requires preparation. Depending on individual adaptation, most people requires: ?JOINT MOBILIZATION (ankle, hip, thoracic and shoulder); ?PRIMING MOVERS & STABILIZERS (or activating the muscle groups involved in the squat pattern) ?WARMUP (replicating the actual movement with gradual increasing of resistance while elevating both temperature and heart rate) So, it takes more than a bunch of minutes on the treadmill to warmup, particularly if there are mobility needs, structural impingements or lack of awareness.

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4 Stretch your core

Your core muscles, such as your abs, obliques, and lower back, are essential for functional training as they stabilize your spine and support your movements. To stretch these muscles, you can do the ab stretch by lying on your stomach and placing your hands under your shoulders, pushing yourself up and extending your arms while arching your back and lifting your chest. For the oblique stretch, stand with your feet shoulder-width apart and raise your right arm above your head before bending your torso to the left and reaching over your head. To stretch the lower back, lie on your back and hug your knees to your chest while rocking gently from side to side. Each of these stretches should be held for 15 to 30 seconds.

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5 Breathe deeply and relax

Stretching after functional training is not only beneficial for your muscles, but also for your mind. Stretching can help you release tension, calm your nerves, and improve your mood. To enhance these effects, you should breathe deeply and relax while stretching. Try to inhale through your nose and exhale through your mouth, focusing on the sensation of your breath. Avoid holding your breath or tensing your muscles, as this can reduce the effectiveness of your stretches. Breathe deeply and relax for at least 5 minutes after stretching.

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Tushar B.

Movement Specialist, Preventive Health Expert, Business Process Automation Specialist, Technical Writer, Triathlon Coach, Educator, Speaker
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IMO, two key points. Firstly, maintaining correct posture during stretching is essential to lengthen muscles effectively. Incorrect movements can lead to strain and potential harm if repeated. Secondly, stretching within your range of motion and breathing properly are important. Pushing beyond your limits can compromise your breath and strain muscles unnecessarily. Breathing adequately provides oxygen to recovering muscles, replenishing what was used during the workout. Prioritizing posture and breathing enhances the effectiveness of stretching for recovery after functional training.

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6 Hydrate and nourish yourself

Finally, stretching after functional training is not enough to ensure a good recovery. You also need to hydrate and nourish yourself properly to replenish your fluids, electrolytes, and nutrients. Drink plenty of water or sports drinks after your workout, and eat a balanced meal or snack that contains protein, carbohydrates, and healthy fats. Hydrating and nourishing yourself will help you prevent dehydration, cramps, and inflammation, and support your muscle growth and repair.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Urmi Kothari

Author-Kinetic Living ? Making business owners & leaders Emotionally, Physically Fitter & Mentally Sharper & Focused; More Fulfilled & Present in Personal life with Inner Confidence ?upgrade your Energy—Body,Brain&Heart
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3 most important things to remember : 1. Stretch the tonic muscles (those that tend to get tight for linger and more often) …Example: the hip flexors which are often tight due to excessive sitting, the calves and the lower back as well as the chest muscles due to the forward hunched postures which are common now a days. 2. Alignment is key. Try to learn the right alignment of the posture in the stretches to have the correct stretch at the appropriate place —Stretching is not about touching the toes while compromising spine posture. Maintain alignment and you will see that with time and consistency, your range improves. 3. Vary: Listen to your body. Some days, slow gradual mobility is better than static stretches

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Brandon Adamson

Human Biomechanics Specialist | Personal Trainer
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Moving well should be the stretch. Ifyou feel like you need to stretch after exercising, it means that you are not moving well in your exercises. When you passively stretch, you teach muscles to stretch when the muscles on the other side of your body/limb are relaxed. This does not respect reciprocal inhibition, where the stretch in one agonist muscle is created by the contraction of its antagonist muscle. By teaching more muscles to turn off by traditional stretching, you’re transferring the pressures created by the exercise to smaller areas that can’t handle the load, causing feelings of tightness or pain. Instead of stretching, it’s better to learn how to move in a way that turns more muscles on and distributes forces more equally.

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J Joshua Bruce
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Stretching duration is individual specific, hence the body cue for stretching duration should be understood and acknowledged by the participant. Will help avoid overstretching injuries. Recovery plans will also include hydrotherapy and temperature change methods in fitness centres. Also always consult Medical Care provider and follow opinion.

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How can you stretch after functional training to aid in recovery?

1

2

3

4

5

6

7

1 Warm up before stretching

2 Stretch your lower body

3 Stretch your upper body

4 Stretch your core

5 Breathe deeply and relax

6 Hydrate and nourish yourself

7 Here’s what else to consider

Functional Training

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How can you stretch after functional training to aid in recovery?

1

2

3

4

5

6

7

1 Warm up before stretching

2 Stretch your lower body

3 Stretch your upper body

4 Stretch your core

5 Breathe deeply and relax

6 Hydrate and nourish yourself

7 Here’s what else to consider

Functional Training

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