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Sounds a lot better than hours of cardio, right?

If you’re trying to lose weight, it’s easy to focus on workouts that burn as many calories as possible. For many people, that means cardio, cardio, cardio. While it’s true that cardio can help burn calories and contribute to weight loss, trainers say it would be a mistake to make it your only goal. Strength training and rest also play an important role in healthy weight loss. And do you know what else does? Elongation.

Many people don’t think stretching helps with weight loss, but there are a few ways to do it. Here, the trainers explain exactly how and give five simple stretches to incorporate into your routine.

Related: Want to Lose Weight? Here are 16 actually doable ways to do it quickly and safely.

What is the connection between stretching and weight loss?

“The reason stretching is so important on the weight loss journey is the simple fact that stretching will make your joints and muscles feel great.” Wellsaid Cobi Hopkins, CPT, personal trainer and general manager of training and exercise at StretchU, a full-body assisted stretching company that offers one-to-one assisted stretching. “If your body feels good, you’ll be much more motivated to exercise and stick with your program,” he adds.

It all makes sense when you think about it. It can be tempting to jump into a new workout routine and go hard each day. But this does not allow the body to recover properly. And when you’re not feeling well, you’re more likely to give up on your workout goals altogether. “While there are many factors that contribute to how efficiently you burn calories, having strong, happy muscles can play a major role in this,” says one medical exercise specialist. Melissa McGuire, MES, said. “Your muscles are happy when they have good flexibility and a healthy range of motion at every joint.”

Related: 12 Trainers Share Their Favorite Weight Loss Workouts — And Yes, Walking Matters!

In addition to keeping the body fit, both trainers say stretching can help with muscle growth. “When we lift weights, we break down muscle. To really build muscle, we need to recover from that exercise, and stretching helps improve that process,” says Hopkins.

He adds that stretching regularly will allow someone to move through their exercises with a greater range of motion. “If you can lift the same weight with a greater range of motion over time, that will lead to greater muscle growth,” he says.

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Different types of stretches to incorporate into your routine

McGuire and Hopkins explain that there are different types of stretching, which have slightly different benefits: active isometric stretching, active dynamic stretching, passive stretching, and proprioceptive neuromuscular facilitation, which are explained in more detail below:

• Active isometric stretches: “This type of stretch is like holding the hardest part of a yoga pose,” says McGuire. “Some muscles train to relax, but opposite muscles tighten.” She explains that the benefit of this is that the stretched muscles relax, which increases the range of motion at the joint. In addition, the holding muscles also become stronger. “It’s a win for strength and flexibility, which helps maintain balance in the body,” McGuire says.

• Dynamic-active stretching: McGuire explains that dynamic active stretching is movement-oriented. For example, do 10 reps of deep squats. This type of stretching, she says, stretches the muscles and relaxes them.

• Passive stretches: Passive stretching, McGuire explains, involves holding a stretch. “Your muscles will eventually relax, but you don’t have to work to contract anything,” she says. While McGuire says passive stretching is the least effective for weight loss, she says it’s still beneficial for helping muscles recover after active workouts.

• Proprioceptive Neuromuscular Facilitation (PNF): “PNF stretches where you go through a series of contractions and relaxations to increase your range of motion over time,” says Hopkins, adding that it can be great before or after a workout. This type of stretch “tricks” the nervous system into resisting pressure, which helps the muscles relax so you get a deeper stretch.

5 stretches to incorporate into your routine

McGuire recommends doing light stretches every day. It can be particularly beneficial to stretch before and after training. “Generally, we recommend dynamic stretching before exercise and [passive] then stretching,” Hopkins says. Dynamic stretches are great for lubricating the joints and getting the blood flowing. [Passive] stretching involves holding a stretch for 30-60 seconds while focusing on long, deep breaths, which is great for recovering from strenuous exercise.

Here are five stretches to try, related to the different types of stretches that trainers say can help with weight loss:

1. Placing the plank

Holding a plank is an example of active isometric stretching which, as McGuire says, builds strength and flexibility. To do a plank, place your hands directly under your shoulders while placing your toes on the floor, a few inches apart. Hold for 20 seconds, gradually working up to a minute, if you are able.

2. walking lungs

Walking lungs are a dynamic active stretch. Start in a standing position. Bring the right leg forward, bending the knee to 90 degrees. Pause in the lunge position for a few seconds. Bring your left leg forward to meet your right leg. Now step forward with your left leg and get into a lunge position. Repeat doing 10 lunges per leg.

3. High Kicks

This is another example of dynamic active stretching. To do high kicks, stand with your feet shoulder-width apart. Raise one straight leg as high as you can. Reach for your toes with the opposite hand, while keeping your neck and back straight. Bring your leg back down and repeat with the other leg. Do 10 high kicks per leg.

4. Runner’s Lung

For a passive stretch, try a runner’s lunge by starting in a standing position and stepping back one foot behind you. Keep the other leg bent at 90 degrees. Place your hands on either side of the front foot. Hold the position for a few breaths, then change position by bringing the opposite leg forward.

5. Hamstring Stretch

A hamstring stretch is a common PNF stretch. Lie on the floor with one foot on the ground. Stretch the other leg toward the ceiling, wrapping both arms around your thigh. Hold the position for 20 seconds, then repeat with the other leg.

Next, experts share 13 reasons why people struggle to lose weight.

Sources

• Cobi Hopkins, CPT, Personal Trainer and General Manager of Training and Exercise at StretchU

• Melissa McGuire, MES, medical practice specialist