Stretching may seem like something performed mainly by runners or gymnasts. However, in order to take care of our mobility and freedom of movement, we must all stretch. Many people are unaware that stretching needs to be done on a regular basis, it should be done daily!
Maintaining a range of motion in the joints requires the muscles to be flexible and healthy, which can only be achieved through regular stretching. The muscles shorten and tighten in its absence and become rigid. It puts your body at risk for joint pains, strains and muscular damage. For instance, sitting on the chair all day causes the hamstrings in the back of the thigh to tighten. Walking may be hampered as a result of this difficulty of fully extending your leg. Similarly, when muscles that are tight are suddenly put through a demanding activity like playing tennis, it tends to strain them. Injured muscles may not be able to support the joints which may result in joint injury.
The First Step
The thought of extending your body every day could sound. The lower extremities, specifically the calves, hamstrings, hip flexors in the pelvis, and quadriceps in the front of the thigh, are the most vital body parts to concentrate on. It’s also good to stretch your lower back, neck, and shoulders. Try to incorporate stretches into your routine every day, or at least three or four times a week.
The Execution
It might be harmful to stretch muscles before they have warmed up. The fibres aren’t ready and could get harmed when it’s not warmed up through stretching. If you exercise first, then that will increase blood flow to the area, which will allow the tissue to become more flexible and adaptable. A five to ten-minute stroll or other brief bout of gentle exercise is all that is needed to warm up the muscles before stretching. You can also stretch after doing weight training or an aerobic activity. For 30 seconds, hold the stretch. Avoid bouncing, as it might lead to injuries. Stretching will cause you to tense up, but shouldn’t hurt you. If it hurts, there is a possibility of a wound or impairment in the tissue. Do not stretch that muscle and consult with a doctor.
Flexibility: Stretching on a regular basis can help you become more flexible, which is important for your overall health. Increased flexibility might assist you postpone the decreased mobility that can accompany ageing in addition to making it easier for you to carry out daily tasks.
Range of motion: You have more range of motion when a joint can move through its whole range. Regular stretches might help you extend your range of motion.
Physical activities: Dynamic stretches have been demonstrated to help prime your muscles before engaging in any physical activity. It might also help you perform better during an exercise or sporting event.
Blood flow: Regularly stretching may help to enhance your blood circulation. Increased blood flow to your muscles due to improved circulation might speed up your recuperation and lessen DOMS, or delayed onset muscular pain.
Better posture: Ankle strains are frequent and can cause bad posture. According to a study, reducing musculoskeletal discomfort and promoting appropriate alignment can be achieved by combining the exercises of strengthening and stretching particular muscle groups. Your posture may then get better as a result of it.
Stress reliever: It is likely that your muscles are tense while you are under stress. This is due to the fact that both physical and emotional stress, causes your muscles to tense up. Pay attention to the parts of your body—your neck, shoulders, and upper back, in particular—where you usually store tension.
Peace of mind: Engaging in a consistent stretching regimen can improve your flexibility and promote mental calmness. Stretching should be accompanied by mindfulness and meditation activities to offer you a peace of mind.
Decrease headaches: Headaches caused by tension and stress might disrupt your everyday routine. Stretching may help relieve headache tension in addition to a healthy diet, sufficient water, and enough of sleep.
The most common type of stretching includes – static and dynamic.
Static stretches involve holding a stretch for a while, usually 10 to 30 seconds, in a comfortable position. This type of stretching works best after working out.
Dynamic stretches are active movements that can cause your muscles to stretch but they do not hold the stretch in place. To prepare your muscles for movement, these stretches are typically performed before an exercise routine.
It’s Not Always Safe To Stretch
• Only undertake the stretches that your doctor advises you to do if you have an acute or ongoing injury.
• Consult a sports medicine specialist to create a stretching regimen that works for you if you have a persistent or bothersome injury.
• If you are unable to complete a stretching exercise correctly due to any physical constraints, speak with your doctor about other activities that can help you become more flexible.
Tips
Avoid bouncing: Ballistic stretching was once believed to be the most effective method of improving flexibility. Now, doctors advise against bouncing unless your physician or physical therapist has specifically advised you to perform these kinds of stretches.
Avoid stretching to the point of discomfort: When extending a muscle, some tension is natural, but pain should never occur. If the body part you are stretching begins to hurt then take it slow with the stretching.
Avoid overdoing it: Stretching exerts pressure on your body, just like other types of exercise. Stretching the same muscle groups several times a day puts you at danger of overstretching and causing damage.
Don't start your stretches off unprepared: Stretching is much more difficult when muscles are cold because they are less flexible. The ideal time to stretch is right after a workout, but if you’re not working out before stretching, you can think of warming up with a five to ten-minute jog or stroll.
Your flexibility won’t miraculously improve after stretching for a day. You’ll have to persevere through the process and get flexible over time. You may have developed stiff muscles over several months, so it’s unlikely that you’ll be completely flexible after just a few sessions. It takes weeks or months to get flexible and maintaining it will always be a continuous process.