Need to stretch your body but just can’t make it to the gym? If that’s you, think about what you can do at home to stay mentally and physically active. For many people, that means working out at home.

Warm Up First

Stretch Before a Home Workout

Before your home workout, don’t forget to properly warm up and stretch. Don’t rush into that run or workout. A proper warmup and stretching routine can help you prevent injuries regardless of your age and ability level.

Start with a simple warm up and stretching routine. Walk, jog, or run in place. Everyone’s abilities are different, so do what is the best and safest for you. After you jog in place for 60 seconds or more, try doing some jumping jacks, followed by high knees. Do a few rounds of these each and in five minutes or more, you’ve reached your warm up.

Dynamic Stretch Before Your Workout

After getting warmed up, it is time to stretch. Remember: it is important to warm up prior to stretching.

There are two different types of stretching: Dynamic and Static. Dynamic stretching is just that; it’s dynamic. It is the most effective stretch to do after your warm up and before your workout. It incorporates movement into the stretch, working multiple muscle groups into one movement. A great example of a dynamic stretch is your standard walking lunge. Incorporating these stretches into your routine will activate muscle groups by simulating workout movements.

Running After Stretching

Everyone has different abilities and skill levels so static stretching (which we will talk about below) may be better for you than dynamic stretching. If so, use static stretching instead. Do what is the best and safest for you.

Now that you are warmed up and you have stretched, go through your planned workout.

But, after your workout, reward your body with a few more stretches. As mentioned earlier, static stretching is great to incorporate into your routine after your workout.

In 2019, about 20 percent of Americans had a gym membership of some kind. That’s over 60 million people.

Static Stretch After Your Workout

Now that your muscles have a healthy blood flow, utilize static stretches to increase flexibility and lengthen your muscles. Static stretching can be thought of as the type of stretching that you did in gym class as a child. It focuses on stretching the muscles from a stationary position and pinpointing one muscle group. For example, standing in an upright position and bending at the waist to touch your toes and holding that position for 10-20 seconds is considered a static stretch. Take your time and include multiple static stretches to pinpoint the areas targeted in your workout.

Take your time, warm up, stretch, workout and then stretch some more. Your body and mind will thank you.