We know that physical exercise is great for our health and well-being, but do we neglect the benefits of stretching? Stretching is as important and beneficial to our health and well-being as exercising. Read on to learn about 6 benefits of stretching and how to stretch safely and consistently.
1. Improve Flexibility and Range of Motion
Research shows that stretching can help improve muscle flexibility and range of motion of the joints. An increase in flexibility will greatly benefit your physical activities and make it easier to exercise with ease, especially as we become more mature. The ability to move our joints through full range of motion is a crucial part of maintaining a comfortable and active lifestyle. Hence, it is important to stretch regularly to improve and maintain flexibility and range of motion.
2. Improve Posture
Stretching can help to strengthen our muscles and create better balance. Muscle imbalances can cause us to develop poor posture. Poor posture can undermine physical performances and prolonged poor posture can lead to injuries. Stretch regularly to help make your muscles stronger and more balanced to get the best results from your physical activities.
3. Enhance Your Workouts
Stretching is important both before and after workouts. Dynamic stretches are ideal prior to physical activities. It warms and prepare the muscles for effective workouts. Static stretches are suitable for after you exercise and aid in cooling down process of your muscles. Stretching can also help to release tension and prevent injuries. Dynamic stretches involve active movements to stretch your muscles, whereas static stretches are performed by holding a stretch in a relaxed position for 10 to 30 seconds.
4. Increase Blood Flow
Regular stretching can increase circulation and blood flow in your muscles. This can lead to faster muscle recovery and tension reduction.
5. Release Muscle Tension and Reduce the Risk of Injury
The more we stretch, the more flexible we will become and hence our muscles will retain less tension. The reduction in muscle tension will cause a reduction in the risk of injuries.
6. Reduce Stress and Calm Your Mind
Our muscle often become tense in response to both physical and emotional stress. Therefore, it is important to stretch regularly to reduce muscle tension and stress. Stretching can also be effective in calming our minds. As you stretch and work on your flexibility, engage your mind by incorporating mediation and positive thinking to evoke peace and calmness.
How to Stretch Safely and Effectively
Stretch regularly, before and after physical activities and also on your off days. Before workouts, perform at least 10 minutes of dynamic stretches. After workout, perform static stretches. Focus on your major muscles, such as you hamstrings, squads, glutes, calves and upper-body and stretch for at least 10 minutes, holding each stretch 10 to 30 seconds in a still position.
Before engaging a stretching routine assess any chronic issue or injury you might have and talk to your doctor or physical therapist for guidance pertaining to the types of stretches you should or should not perform.
Summary
Remember, stretch regularly to improve flexibility and range of motion, improve posture, enhance your physical activates, increase blood flow in your muscles, reduce muscle tension, reduce the risk of injury and stress, as well as to calm your mind. Preform dynamic stretches for at least 10 minutes before physical activities and static stretches for at least 10 minutes after each exercise session or as needed and hold each stretch for 10 to 30 seconds. If you are injured or have any chronic issue, consult your doctor or physical therapist before starting a stretch routine.
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Written by Veronica Campbell Brown
