I’m a group fitness instructor who, before finding Revelation Wellness, was only mildly aware of the importance of stretching and rest. But, my life changed after watching videos about stretching during Revelation Wellness Instructor Training.

These videos taught me that stretching is more than a quick two or three-minute cool down at the end of my 40-50 minute workout, and rest days are necessary for our muscles to heal and ultimately get stronger and more flexible.

Following Instructor Training, I started stretching after every workout and incorporated rest days into my workout plans. And do you know what has happened? My persistent injuries progressively healed!

Do you stretch after every workout?

Let’s dig into the meaning of stretching, flexibility, and rest.

Stretching means to draw out in length, extend, spread, and exert force.

So, why do we stretch and what does that have to do with injury prevention? We stretch to become more flexible. Flexible muscles can bend without breaking. They are pliant, like a rubber band. It goes without saying, the opposite of a flexible muscle is a taut muscle. A taut muscle will not bend easily and has less range of motion.

With a greater range of motion, we can do the movements necessary for a workout or for daily living more efficiently and safely! There is strength in flexibility. The more we spend time stretching, the more flexible and stronger we can become. I have seen this in my own life. I have developed a core strength that I’ve never had before, and I can touch my toes for the first time in my life!!

What about rest? Do you plan a rest day (or two) each week?

Rest is defined as quiet, repose, a state free from motion or disturbance, a state of reconciliation to God. Papa God exemplified rest when He rested on the seventh day, after the six days of creation (Genesis 2:2). And Jesus longs to give us rest.

“Are you weary, carrying a heavy burden? Then come to me…  Simply join your life with mine… You will find refreshment and rest in me. For all that I require of you will be pleasant and easy to bear.” From Matthew 11:28-30 TPT.

If you don’t already have a stretching and rest routine, here are a few tips to get you started:

1. Make time to stretch and rest. When you’re planning your work out time, allow time in the end for stretching. If you don’t plan to stretch,  you will tend to skip it, and that’s when injuries happen.
2. Listen to a Be Still & Be Loved podcast. You can rest and breathe deeply for the first half, then stretch during the second half.
3. Schedule at least one rest day during the week, at least 7-8 hours of good sleep each night, and plenty of time of resting in the Lord!! Spend time with Him!! Draw near and abide. That’s where the real rest happens!!

Here is a simple stretching routine with stretches for each major muscle group. Hold each stretch for 10-30 seconds and repeat one to three times. You can use this routine after your workouts and add additional stretches based on your needs!

1. Standing quad stretch
2. Standing hamstring stretch
3. Standing chest and shoulder stretch
4. Cat and cow pose
5. Downward dog and pedal your legs
6. Wide leg child’s pose

If you want a little more from your stretch session, check out these flexibility workouts on RevWell TV!

Full-length – “Alisa’s Restorative Stretch – ‘Return to the Lord'”

Medium-length – “Cool Down – ‘He Loves Us'” (with Heather Johnson)

Short – “Quick Cool Down” (with Alisa)

In my time as a group fitness instructor, I have been the healthiest and felt my strongest since making time for stretching and rest!

Do you stretch after each workout, or plan a rest day each week? Do you have a favorite RevWell TV flexibility workout? 

Cheri Gresso is a wife, mother, daughter, sister, friend, and certified Fitness Teacher Gospel Preacher (#platoon21) currently leading Revelation Fitness classes at her church twice a week. She also leads a group of beautiful godly women in a Bible Study every Friday, and she serves as the Women’s Ministry Leader at her church. She aspires and feels called to add writer, speaker, blogger and podcaster to her resume. You can find her on Facebook as Cheri Gresso – Fitness Teacher Gospel Preacher.

Thank you for reading this week’s RevTip on the Revelation Wellness Blog! We have a NEW MEETUP launching on September 28th! This Meetup is about Faith, Food, and the Gut-Brain Connection! Find a Revelation Wellness Instructor hosting a Meetup NEAR YOU!