For questions about all trainings, registration and feedback - tel: +359 877 963 124

Започнете сега! Запишете се за нашия бюлетин, за да получавате първи новини за здравословно хранене и тренировки


There is a lot written about different workout methods and routines, but there is one important thing that usually stays in the shade- stretching! Most of us know the importance of stretching, but we rarely take the time to do it! Today I am gonna focus specifically on post work out stretching.

How often do you hear the excuses “ I don’t have time to stretch”; “I am not flexible enough to stretch”;”I am just too tired, and the only thing I want is to go home”; “ I might stretch later” and etc. I hear it every time I ask somebody to stretch!

My mistake

Tell you the truth once upon a time I was doing the same thing. I was always in a rush, and never found the time to stretch after practice. Actually I wasn’t even aware of the benefits from post work out stretching. That wasn’t causing me any harm until started working out more intensively and incorporating weights. What happened is that I was getting really sore every day. I was contracting my muscles during workouts, but never gave them the chance to relax, so in return  they became tighter and tighter. I am naturally flexible, but during that time I felt like an 80 year old office worker that has never moved in his life! When I tried to bend and touch my toes, I felt like my muscles were tearing apart. I started having low back problems and as a whole I felt as I was falling apart.

Fortunately I realized that stretching is my problem or to be more accurate the lack of stretching! Truth is that if you are dedicated to your health and workouts, but you don’t take the time to stretch after workout, you are cheating on yourself! You are pretty much ruining all the hard work you do in the gym!

What happens when you do not stretch after workout

So let me explain what happens when you workout and don’t stretch! When you exercise your muscles get tight. By doing different movements, like squatting, jumping, running  and so on, you are contracting your muscles! So far so good. You finish the workout, running out of the gym because you are in a rush! Did you forget something? Your bag? “No!”; Your shoes?”No!” Your stretching? “Ah…!”. Yea that’s right you forgot your stretching! You spend so much time making your muscles tighter and tighter but you don’t take time for lengthening them.

What happens next is that  you reach to a point, where the tightening of the muscles gets imbalanced, some muscles are stronger and tighter and start pulling at areas of your body. That is what causes the pain!

I will give you an example with myself. I love to do heavy squats, but as I mentioned I used to do them, without stretching afterwards. When my quads and hip flexors became tighter and tighter, they pulled the femurs more forward than they were supposed to be and that lead to a strong back and hip pain.

Stretching has a lot of benefits– increases tendons flexibility, prevents injury, prevents muscle soreness, improves circulation, improves range of motion, increases athletic performance and a bunch of other things.

Let’s take a quick look at some things listed above.

Improved flexibility

Increased flexibility is vital not only for your workouts but also for your daily activities! The more flexibility you have, the easier it is to bend, squat, walk, climb stairs and so on.

Increased circulation

We already discussed that stretching actually relieves your tightened muscles. This improves your blood flow to the muscles and thus they get the oxygen they need.

Stretching makes your next workout more effective

Remember the last time you had a killing workout but rushed out of the gym door, without stretching? How did you feel the next day? You could hardly get out of bed! Your legs felt heavier, sore and tight. You were supposed to workout, but you felt so terrible that it was better to stay at home than go workout and risk an injury. Stretching after workouts ensures that your muscles won’t be stiff the next day, which allows you to follow your workout routine every day!

Think about post workout stretching as an investment in your health and fitness. Just like you pay money to go to college and get education, “pay” some additional time to stretch your muscles and stay healthy and fit!

Here you can find a lot of useful information about stretching:


Crossfit Journal- Stretching and flexibility

Drills and skills

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124

Ines Subashka

Информацията, съветите и препоръките в този сайт ( и са предназначени за лична употреба. Те не отменят по никакъв начин професионалния медицински съвет, диагноза или лечение. Информацията в сайта не е предназначена за самолечение и самодиагностика. Собственикът на сайта (/bg) не носи отговорност за публикуваните съвети, препоръки, програми, хранителни и тренировъчни режими и други материали. Ползвателите на сайта, не следва да прилагат съветите буквално, преди да се консултират с квалифициран здравен консултант или лекар.

Close Menu

I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!