The importance of stretching before and after a workout

By: Caelyn Hippen

Image taken from: Stretching Article
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As many of you know, stretching is a very important element when it comes to physical activity and working out. But maybe you don’t know all of the benefits of it. Stretching has more of an impact on your body than many of us know. Here are some examples of stretching benefits.

First off, there are many types of stretching, such as:

  • Dynamic Stretching – active movements and are done to prepare your muscles for movement and exercise.
  • Ballistic – bouncing movement; less popular and has been proven to be bad for your muscles.
  • Passive stretching – done after your workout and with equipment.
  • Static stretching – this stretch is when you hold a certain pose for up to 30 seconds. This stretch is usually performed after a workout.

Here are some benefits before a workout:

  • Increased blood flow
  • Reduced fatigue
  • Increased flexibility and range of motion
  • Improved performance in workout

Benefits of stretching after a workout:

  • Reduces muscle pain and risk of injury
  • Gradual relaxation
  • Immediate muscle repair – goes back to lowering your risk of injury, stretching after you workout, especially static stretching, can help you by avoiding muscle cramping and tightness.

Overall benefits stretching has on your body:

  • Improves posture – helps your posture as you are stretching new muscles, and strengthening new muscles.
  • Helps to heal and reduce back pain – like I said before, stretching increases your range of motion. This comes into play again with stretching your back. Stretching helps release tension in muscles around your back and spine. These tense muscles can cause further pain and can build up as time goes on.
  • Calming – did you know that stretching applies to all muscles, including arm muscles, leg muscles, and brain muscles? Meditation and mindfulness is also a type of stretching, like yoga. Mindfulness and meditation exercises are just as important as stretching before a workout.

Tips to a successful stretch:

  • To be successful when stretching, it is so important not to overdo it or go past your point of comfort. Stretching should be a relaxing, positive experience. And while after a workout, you do want to stretch your muscles to avoid injury, stretching too far can hurt your muscles just as much as if you didn’t stretch at all.
  • Another important thing about stretching to keep in mind is to not go into your stretches cold. It is important to do a warmup activity, such as 50 jumping jacks, before you stretch. This is important because it will help your muscles stretch even farther.
  • One more thing, remember that stretching isn’t a one time thing. You need to remember that stretching isn’t something you are good at, it’s just supposed to be fun and calming. Say you have a goal to get your splits, this isn’t necessarily a goal you can set a time limit on. You can tell yourself to stretch everyday, but you can’t push yourself too far or you will get injured and hurt your muscles.

Ottawa protests

By: Abi Hernandez Castillo & Thalia Pliego

The people of Canada have been demanding to put an end to the COVID-19 vaccine mandates. These protests have been going on since late January of this year. According to ‘Fortune’, Canadas “Freedom Convoy” began when the protestors, many of which were truckers, drove from the west coast of Canada to the national capital of Ottawa. They are protesting the COVID-19 mandate for truckers.

Besides truckers, ordinary Canadians were also fed up with the restrictions that the pandemic has placed upon them. Some claim that the mandates cost them their jobs and have affected their families, and because of their frustration, they have also joined the protests. These protesters were spreading to the border crossing between Canada and the United States and interrupting trade. 

Because of these protests, truckers have cost half of a billion dollars worth of daily trade with the United States. Since the protestors have left Ottawa paralyzed, the mayor has declared a state of emergency. The mayor of Windsor, Ontario, where the protesters have closed down the Ambassador Bridge border that crosses to the United States, said that the police were preparing to physically remove any protesters if it was necessary. Even with this subtle warning, the protesters did not let that stop them. According to ‘Fortune’, they continued to fight until officials decided to remove all COVID restrictions nationwide. 

How do these protests in another country affect us here in the United States? According to ‘Deseret News’, Jeff Schuster, president of the LMC Automotive consulting firm in Troy, Michigan said, “We’re dealing with part shortages in general and supply chain issues. This is just another wrench in the industry that we’re dealing with right now.” Schuster mentions the lack of parts and this is not just him experiencing it. Any business in the United States that relies on Canadian trade is being impacted at a high level right now.

According to ‘Newsweek’, the Ottowa City Council has voted to “redo” Valentine’s Day on March 14th, 2022 because as a result of the protest, restaurants, and businesses that would usually be open on Valentine’s Day and get more sales were forced to close. The city council and development staff would work with local businesses to promote shopping and dining on March 14th, 2022.  Susan Murray told CTV News, “I think it’s great that the city has thought about small businesses and what impact the last February 14th might have had on them”. Many businesses are losing money due to the protests and having to close down. The Rideau Center, which is a shopping mall, lost approximately $20 million CAD in the week of these protests.

The very few police officers, that were seen, were swallowed up by the enormous crowds of people. Scott Spenser, 36, said in the ‘New York Times’, “They don’t have an easy job, hopefully, this all ends peacefully and they lift the mandates and we all get back to living.”

Many who supported the protests wanted the “Freedom Convoy” to continue until vaccine mandates and other COVID-19 measures in the country were dissolved. The police said that they may arrest anyone who is blocking the streets or helping anyone else do it. They also mentioned that anyone going into Ottawa to join the protests may have their vehicles seized, face fines, or have their licenses suspended. 

According to ‘ABC News’, A judge has denied bail to one of the leading organizers behind the Ottawa protests on Tuesday. Ottawa police have made 196 arrests, with over 100 facing more than one charge. 115 vehicles were also towed that were connected to the protest.