Exercise is all about feeling strong and reaching new goals. But here’s the game-changer: adding a bit of stretching or a weekly yoga class can boost your progress and keep you moving comfortably as you work to reach your goals. Flexibility and mobility exercises aren’t just for yogis — they’re essential for anyone pushing their fitness boundaries.
Whether you’re really into weightlifting or are pushing for cardio maxes, incorporating stretching and yoga can help keep you energised, flexible, and ready for whatever comes next.
At Planet Fitness, we’ve got your back (and your hamstrings) with classes like Yoga and Pilates, perfect for boosting flexibility and mobility. Let’s break down how these classes can help you stay injury-free, with insights from experts like Prof. Stuart McGill and Kelly Starrett.
The Importance of Flexibility and Mobility for Injury Prevention
Let’s get one thing straight: flexibility and mobility aren’t the same. Flexibility is how far a muscle can stretch, while mobility is about moving a joint through its full range of motion, with control. And you guessed it – both are key to staying injury-free.
Prof. Stuart McGill, a big name in biomechanics and spinal health, has done extensive research on the role of mobility in reducing injuries, especially for people who train hard. He found that focusing on mobility, particularly in areas like the hips and spine, can cut down injury risk dramatically. When muscles and joints move well, they’re less likely to face those strains and tweaks that can sideline you when you’re on a roll.
How Yoga Supports Recovery and Prevents Injuries
Yoga isn’t just about doing pretzel poses or finding inner peace (although that’s a perk). It’s also a game-changer for joint health and muscle recovery. After a tough workout, yoga helps release tension and restores balance to the body. Imagine this: you’ve just smashed a leg day. Your muscles are tight, your joints a bit fatigued. That’s where a quick yoga session can help your body reset.
Classes like yoga and Pilates at Planet Fitness are built to support flexibility and recovery. These classes are about listening to your body, stretching deeply, and, honestly, just feeling amazing when you walk out of the studio. By regularly adding yoga to your routine, you can keep your joints healthy and protect your muscles from the strain that leads to injury.
When and How to Stretch for Maximum Benefits
Stretching isn’t a one-size-fits-all activity, but it is something that everyone who trains should do. Effective stretching is all about choosing the right kind of stretch, at the right time. Long story short, there are two main kinds of stretching: dynamic and static.
Dynamic stretching involves active movements that prepare your muscles and joints for action, like leg swings or arm circles. It’s best to do dynamic stretches before a workout to warm up.
Static stretching is when you hold a stretch in one position for a few seconds. This is great for winding down after a workout, helping muscles relax and lengthen.
Kelly Starrett, a renowned physical therapist and mobility expert, has loads of tips on stretching for injury prevention. He recommends focusing on the areas you work out the most, like stretching your hips and hamstrings if you do a lot of running or squats. The goal? To keep those muscles long and limber, ready to tackle the next workout without risking an injury.
How to Integrate Yoga and Stretching Into Your Workout Routine
Ready to make stretching and yoga part of your routine? Here are some simple ways to start.
- Warm Up with Dynamic Stretching
Spend 5 – 10 minutes warming up dynamically before lifting weights or doing cardio. Try leg swings, arm circles, and lunges to get your muscles ready.
- Post-Workout Cooldown
End your session with static stretching to relax and lengthen muscles. This can also help to reduce soreness and boost flexibility over time.
- Plan Yoga Days
Make yoga or Pilates a regular part of your week. At Planet Fitness, we’ve got Yoga and Pilates classes that are perfect for active recovery days, or for when you’d like to challenge yourself with something new. Our hot yoga classes are especially great for loosening tight muscles after a hard week of training.
- Make Stretching A Daily Ritual
If you’re serious about injury prevention, a few minutes of stretching every day can go a long way. Focus on tight spots like your shoulders, hips, and lower back.
And remember, yoga and stretching aren’t just for “yoga people” — they’re for anyone who wants to train smart and stay injury-free. Add them to your routine, and you’ll feel the benefits in every workout.
And remember, yoga and stretching aren’t just for “yoga people” — they’re for anyone who wants to train smart and stay injury-free. Add them to your routine, and you’ll feel the benefits in every workout.
Ready to Try a Yoga or Pilates Class?
Planet Fitness has your flexibility and mobility covered with classes like Yoga and Pilates, all designed to support your training goals with a good stretch, and a solid workout.
Our instructors are here to guide you through poses and stretches that release tension and build strength. So whether you’re aiming to lift heavier or simply want to move without pain, these classes can help you get there.
At the end of the day, keeping your body in its best condition isn’t just about the big moves — it’s about the small things, like stretching and yoga, that build a solid foundation for every workout.
