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Why Warmup Before and Stretch After Exercise?

We can't emphasize enough the importance of a warmup before you start your daily exercise and stretching after exercising. Some, wrongfully, believe that stretching is optional.

According to Harvard Health, "Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage."

For example, if you sit in a chair all day - like most of us, we shall develop, overtime, tight hamstrings (hamstrings are in the back of the thighs). This reality, often, leads to those that engage in activity that requires the stretching of the hamstring, such as tennis, weightlifting, jogging or climbing can cause a hamstring pull and lead to a resulting joint injury. Not a good occurrence for one that wishes to become more fit and healthy. Thus, take care to protect yourself from injury and warm-up your muscles before exercising and stretch after exercising.

A Daily Stretching Regime by Pliagility

The personal trainers and fitness coaches here at Pliagility, warm-up before exercising and stretch after exercising and many of us stretch everyday in the morning. We build into every custom-tailored fitness program, Pliagility and Agility training. We train, encourage and detail how every student of Pliagility should stretch daily.

Pliagility is a believer in developing Pliable muscles. A pliable muscles is long, elastic, flexible, strong and resilient muscle. Pliable muscles are less likely to injure and more likely to allow for productive locomotion for a longer period of time.

Daily stretching, according to a physical therapist from Harvard Health, should focus on the "lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." And we believe it is, also, essential to stretch daily your neck, shoulders and lower back.

Obtaining Pliable Muscles is not something that shall occur overnight. The body works in miraculous ways, however, few sustainable changes come quickly. It shall take many weeks to many months to obtain adequately pliable muscles.

Stretching Before Exercising is Counterproductive

Warming up the muscles before exercising is critical. We like to perform a few dynamic stretches and a short warm-up exercise. Substantial research indicates that static stretching of certain muscles before your muscles are warmed-up can lead to injury. We need to get some blood flowing to the muscles before we engage in strenuous stretching or activity. This can be accomplished by a mere five to ten minutes of dynamic stretching and warmup exercises. However, we should always stretch after a aerobic and anaerobic exercises.

Always hold a static stretch for between 20 to 30 seconds. You should not feel pain when you stretch, you should feel, however, the stretching of the muscle with feels like tension on the muscle. If you feel pain, you may have damage to your muscle, tissue or bones. If so, please seek medical attention and talk with your doctor.

Pliagility Program Will Teach You How To Do "Rigorous Stretching"

We here at Pliagility have learned through research and experience that "Rigorous Stretching" is essential for building Pliable and Agile Muscles. The Pliagility Program is proud to be based on the best science available, a cutting-edge app and measurable and trackable matrixes. And if you will follow our "Rigorous Stretching" routine, you will be on path to achieving your goal to become lean, strong and healthy.

Our founder, Sean Hayes, a busy international lawyer, law professor and politician wanted to share his passion for fitness and his challenges in weight management to a wider audience than his friends and family. Sean believes that a busy schedule is not an excuse for not taking care of your health and found that few programs on the market broke things down to basics, were science based and lacked the ability for most busy professionals to follow. Sean Hayes, simply, was fed up with the numerous charlatans in the healthcare industry that sell bullshit "Biohacks;" "Scientific Breakthroughs;" and "Secret Ancient Berries & Magic Beans."

Schedule a Free Consultation with a Coach or Checkout out the Pliagility App to see how Pliagility can serve your health and fitness needs and goals.

Leo Manaloto

COO, Pliagility LLC

(c) 2022. All Rights Reserved. (


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