If you were new to exercise this year, or have just got back into it after a significant period of absence, then you're probably starting to feel some changes to the body and perhaps some muscle aches. Sometimes we go all-out and do too much, too soon and end up injured or sometimes beginners haven't been shown how to help the body recover in time for the next exercise session.

This week's blog is all about helping you with that recovery between sessions by stretching.

Stretching isn't for everyone, so it's about what works best for your body and you'll only know this by trial and error. Some of my clients don't need to stretch after a session and some I know it helps with their flexibility and preventing muscle stiffness later in the day.

Firstly, some tips on stretching:

1) Never EVER stretch the muscles when they are cold. i.e. not before a thorough warm-up and not when you first get out of bed or have been sat for a while. A warm-up for light stretching can be as simple as running up the stairs a couple of times, however, more intense stretching would need a more extensive warm up period.

2) Stretching can help increase the range of movement at a joint and ultimately increase your level of flexibility. It is, therefore, necessary to sometimes stretch slightly beyond what you feel is comfortable and it is normal to feel the muscle as you perform stretches. There is a difference, however, in stretching to increase flexibility and over-stretching the muscle which can result in muscle damage. 

3) It's good to stretch throughout the day (providing the muscles are warm). Good times to fit stretching into your day-to-day life are; when queueing in shops, whilst waiting for the kettle to boil, during the advert breaks whilst watching TV or when you're in the shower! Ideally, stretches should be integrated into your exercise session as they are just as important as the actual exercise itself.

These are my favourite stretches and ones that I think are most beneficial.

Quadricep stretch (front upper leg)

• Keep the knees together and chest up
• Grip the front of your shoe/foot not ankle or toes

Hamstring stretch (back upper leg)

• Keep legs straight!
• Increase the stretch by breathing in through the nose and then breathing out and reaching down further

Chest stretch 

• Push the chest out as far as possible

 Upper back stretch

• Hold arms out to the side parallel with the ground and the palms of the hand facing forward
• Rotate the thumb so the palms face to the rear
• Stretch the arms back as far as possible

Tricep stretch (back upper arm)

• Don't pull on the elbow
• Reach further down your back to increase the stretch

I hope these stretches will help you with your new fitness regime and can help relieve muscle aches that build up as a result of training. Please do not hesitate to ask if you would like any more advice. Check out onesixeight: fitness YouTube page to watch some video of important stretches for runners. 

Personal training is tailored to your needs and your level of ability so using a personal trainer can help beginners settle into a new exercise programme and help stay injury free. For more information about how a onesixeight: fitness personal trainer can help you read our previous blog 'How Can Personal Training Benefit You' or use the Contact Us tab to ask any questions.