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The Importance of Stretching

Building muscle and achieving aerobic fitness aren't enough. You should also consider flexibility. Stretching can be beneficial.

You may think of stretching as something performed only by Athletes. But we all need to stretch in order to protect our mobility and independence. "A lot of people don't understand that stretching has to happen on a regular basis. It should be daily," says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital.

Stretching for Women / Stretching for Men

What is Stretching

Stretching is the process of lengthening a muscle or a muscular group to its maximum length. Stretching is a natural, intuitive behavior, even if we aren't aware of it. Most of us will lift our arms above and stretch from our fingers to our toes as soon as we wake up. After lengthy periods of sitting or inactivity, our bodies naturally need a "stretch." Your body's natural instinct is to tell you that stretching is beneficial.

Why Stretching is Important

Stretching maintains the muscles flexible, strong, and healthy, which is important for maintaining joint range of motion. Muscles shorten and become tight without it. When the muscles are called into action, they are feeble and unable to fully expand. You're more likely to suffer from joint pain, sprains, and muscle damage as a result of this.

Sitting in a chair all day, for example, causes tight hamstrings in the back of the leg. This can make it difficult to fully extend your leg or straighten your knee, preventing you from walking. Similarly, when tight muscles are abruptly called upon for a strenuous activity that strains them, such as tennis, they may be harmed as a result of the sudden stretching. Muscles that have been injured may not be strong enough to support the joints, resulting in joint damage.

Stretching regularly keeps muscles long, slender, and flexible, which means exercise "won't put too much tension on the muscle itself," according to Nolan. Healthy muscles also aid in the prevention of falls in people who have balance issues.

Benefits of Stretching

1. Increases your flexibility

Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.

2. Increases your range of motion

Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.

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

3. Improves your performance in physical activities

Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity. It may also help improve your performance in an athletic event or exercise.

4. Increases blood flow to your muscles

Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).

5. Improves your posture

Muscle imbalances are 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, may help improve your posture.

6. Helps to heal and prevent back pain

Tight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles.

A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.

7. Is great for stress relief

When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.

8. Can calm your mind

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.

9. Helps decrease tension headaches

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

Types of 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:

Dynamic stretches include:

Walking lunge: With hands on hips, step and lunge without allowing the knee to pass over the ankle

Torso twist: Gentle twisting with feet shoulder width apart and arms at your side bent at a 90° angle

Leg swing: Front to back slowly through the full range of motion

Static stretching involves moving the muscle to the extent of its range of motion. Although static stretching increases flexibility and thus decreases the risk of injury, it should be performed after a workout/activity or as a part of your stretching maintenance routine. This is because performing these types of stretches before a strenuous workout can limit the muscles’ ability to react quickly.

Static stretches include:

Hamstring stretch: With your back flat and knee straight (not locked), extend your leg and lean forward to feel the stretch in the back of the leg

Quadriceps stretch: Holding your ankle, pull the leg back toward the buttock to stretch the front of the thigh.

Posterior capsule stretch: Holding your opposite arm just above the elbow, pull the arm across the body to stretch the shoulder.

During any stretching routine, be sure to engage your abdominal muscles to protect your back.

Stretching for Women/Stretching for Men

#Active Stretching #Dynamic Stretching #Flexibility #anatomy #Passive Stretching #Static Stretching #stretching #workout #bodypositivity

2022-06-08

I hate my phone ... The camera didn't take photos of the squat rack 🤦🤦🤦

So, started w pause squats from bar to 75lbs. I got into position w 75 lbs 3 times. 1 breath, 3 breaths, 5 breaths and dump

I then did 6 reps of regular squats .. 75 lbs, 90 and 105. I tried lifting 125 off the rack, but my muscles wouldn't do it.

I went rowing afterwards. Found that I was worn out, so I focused on repetitive motion stretching. I noticed that my lower back right side was tight and that trying to put the bar into the front most position stretched the back. 716 reps and 30 mins later, calves, hams, and quads were screaming for me to stop.

#workout #training #excersize #stamina #active stretching #pause squats #repetitive motion stretching #rowing w a twist

2032-02-11

Pause squats .. from body weight, bar to 50 lbs.

#pause squats #body weight stretching #active stretching

4 Ways to Improve Flexibility

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#Active Stretching #Dynamic Stretching #Flexibility #Flexibility (anatomy)#Passive Stretching #Static Stretching #stretching

Warm-Up and Stretching Warming up properly is one of the most important steps in your fitness journe

#wrist stretching #30 min stretching #Active stretching #Full body stretching #How do you warm-up and stretch #How to warm up before workout #Is warm-up and stretching the same #Leg stretching #stretching #Stretching exercises #Triceps stretching #Warm up exercises #warm-up #Warm-Up and Stretching #warm-up and stretching difference #What are the 4 types of stretching #What is body stretching #What is stretching #What is the best stretch to do

Stretching 101: The Best Times to Stretch and the Best Ways to Do It

Needless to say, exercise is important and does wonders for your health and well-being. But what about stretching? Is it essential or just an optional part of your exercise routine? In this article, we will help you understand why different types of stretching can help you: Improve agility and athleticism;Decrease your risk of injury; andImprove your joint range of motion (ROM). We’ll also…