Benefits of regular stretching

The There are many benefits to regular stretching. Not only does it help to be flexible, which is an important factor in fitness, but it can also improve your

Is stretching good for you?

9 Benefits of stretching

Stretching techniques

How to start a stretching routine

Safety tips and you

Is stretching good for you?

There are many benefits to regular stretching. Not only can increasing flexibility help, which is an important fitness factor, but it can also improve your posture, reduce stress and body aches, and more.

Read on to learn more about the benefits of stretching, along with how to start an exciting task.

9 Benefits of stretching

1. Increase your flexibility

Regular stretching can help increase your flexibility, which is important for your overall health. Not only will it improve flexibility which will help you to perform daily activities with ease, but it will also help delay the reduced mobility that may come with aging.

2. Increase your range of motion

The ability to move a joint through its full range of motion gives you greater freedom of movement. Stretching regularly will help to increase your range of motion.

One study found that both static and dynamic stretching are effective when it comes to an increasing range of motion, although proprioceptive neuromuscular facilitation (PNF) -type stretching, in which you stretch a muscle to its limit, is maybe more effective for immediate gains.

3. Improves your performance in physical activities

Performing dynamic stretches before physical activities have been shown to help prepare your muscles for activity. It can also help improve your performance at an athletic event or exercise.

4. Increase blood flow to your muscles

Doing stretches regularly can improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle dizziness (also known as delayed onset muscle spasms or DOMS).

5. Improves your posture

Muscle imbalance is common and can lead to poor posture. One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, can help improve your posture.

6. Helps to heal and prevent back pain

A tight muscle can lead to a reduction in your range of motion. When this happens, you increase the likelihood that your back muscles will be repaired. Stretching can help heal an existing back injury by stretching the muscles.

A regular exercise routine will also help to prevent back pain in the future by strengthening your back muscles and reducing your risk for muscle strain.

7. Great for stress relief

When you experience fatigue, there is a good chance that your muscles will tense up. That is because your muscles tend to tighten in response to physical and emotional stress. Focus on areas of your body where you tend to handle your stress, such as your neck, shoulders, and upper back.

8. It can calm your mind

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. As you stretch, focus on mindfulness and meditation exercises, giving your mind a break from thinking.

9. Helps reduce tension pain

Stress and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching can help reduce the tension you feel from headaches.

Stretching techniques

There are several types of stretching techniques, including:

dynamic

static

ballistic

PNF

passive

active stretching

The most common forms of stretches are static and dynamic:

Static stretches involve holding a stretch in a comfortable position for some time, typically between 10 and 30 seconds. This form of stretching is most useful after you exercise.

Dynamic stretches are active movements that cause your muscles to stretch, but stretching is not held in the end position. These stretches are usually done before exercise to prepare your muscles for movement.

Tips

Use dynamic stretches before exercising to prepare your muscles.

Use static stretches after exercise to reduce your risk for injury.

How to start a stretching routine

If you are new to a regular stretching routine, make it slow. Like other forms of physical activity, your body needs time to get used to the stretches you are doing.

You also need a firm grasp of proper form and technique. Otherwise, you run the risk of being injured.

You can stretch at any time of the day. On days when you exercise:

aim for 5 to 10 minutes of dynamic stretching before your activity

do another 5 to 10 minutes of static or PNF stretching after your workout

On days when you are not exercising, still plan to schedule at least 5 to 10 minutes of stretching time. This will help improve flexibility and reduce muscle stiffness and pain.

When stretching, focus on key areas of your body that can help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. For upper body relief, try moving the shoulders, neck, and lower back.

Hold each stretch for 30 seconds and avoid bouncing.

You can stretch after each workout or sporting event, or daily after warming up your muscles. Try the 5-minute daily expansion route to get you started.

Safety and safety tips

Stretching will not always be safe:

If you have a chronic or existing injury, only perform stretches as recommended by your doctor.

If you have a chronic or debilitating injury, consider talking to a sports medicine specialist or physical therapist to design an expanding protocol that fits your needs.

If you have any physical limitations that prevent you from properly performing a stretching exercise, consult your doctor for alternative exercises that will help increase your flexibility.

Regardless of your fitness level, there are some standard safety tips for stretching that you should follow:

Do not bounce. Years ago, ballistic stretching was thought to be the best way to increase flexibility. Now, experts suggest avoiding bouncing unless these types of stretches are recommended to you by a doctor or physical therapist.

Do not expand beyond comfort. While it is normal to feel some tension when stretching a muscle, you should not feel any pain. If the area you are stretching starts to hurt, back off the stretch until you do not feel any discomfort.

Do not overdo it. Like other forms of exercise, stretching puts stress on your body. If you stretch both muscle groups several times a day, you risk stretching too much and causing injury.

Do not enter your stretches of cold. Cold muscles do not like to be inflamed, which makes them harder. The best time to stretch is after work, but if you do not exercise before exercising your stretches, consider warming up for 5 to 10 minutes with some light cardio, such as walking or jogging.

The takeaway

If you are new to exercise or an experienced athlete, you can benefit from a routine. By incorporating 5 to 10 minutes of dynamic and static stretching into your daily workout, you can increase your range of motion, improve your posture, and lighten your mind.