Stretching: Why Skipping It Could Be Holding You Back

Let’s be honest—stretching before and after a workout can feel like a waste of time. When you're busy or short on energy, it's often the first thing to go. But here’s the truth—stretching is one of the easiest ways to boost your results, protect your body, and feel better overall.

I’m Ruth MacGillivray, personal fitness coach and founder of 46 64 Fitness, and I want to show you how simple and important it is to make stretching part of your routine—without overthinking it.

Skip the Pre-Workout Stretch? Yes… and No.

Here’s the good news: traditional static stretching before your workout isn’t necessary. In fact, it’s not even recommended. What your body really needs is movement. Dynamic warm-ups—gentle, controlled movements that take your joints through their full range of motion—are the key to preparing your body for exercise.

Try adding a few of these before your next workout:

• Shoulder circles

• Side stretches

• Hip openers

• Ankle circles

Want a quick demo? Check out how we do it in our warm-ups at 46 64 Fitness! Warm up with 46 64 Fitness

Why Stretching Matters (Even More Than You Think)

Here’s where stretching becomes your secret weapon:

1. Better Range of Motion

That nagging itch in the middle of your back? Stretching your shoulders regularly can actually help you reach it! Flexibility doesn’t come overnight, but consistent stretching makes a noticeable difference.

2. Improved Posture

Whether you're sitting at a desk or chasing after kids, your posture takes a hit when certain muscles are overworked and others are neglected. Regular stretching helps correct those imbalances—reducing pain and helping you stand taller and move with ease. It’s also a key ally in fighting age-related issues like osteoporosis.

3. Less Soreness, Better Recovery

Stretching after your workout improves circulation, helping your muscles recover faster and reducing soreness. That means fewer excuses and more motivation to stay on track with your goals.

Make It a Habit—Not a Hassle

At 46 64 Fitness, we specialize in personal fitness training for busy adults who want to get fit on their own terms. Stretching doesn’t have to be complicated or time-consuming. Even five minutes a day can make a difference—and our programs help you build those habits in a way that works for your life.

We offer customized online training programs with video demonstrations, a free app, and real-time access to your coach (that’s me!) so you always know what to do and how to do it safely.

Ready to stretch your limits—literally?Let me help you build a strong, flexible, pain-free body that moves with confidence.

👉 Check out our programs at 46 64 Fitness or reach out to me directly to learn how we can personalize your training.