Stretching is one of the best ways to keep your muscles strong. It will help maintain muscle strength and increase your flexibility. The more flexible you are, the better for your joints. Keeping your muscles and joints in top condition helps you perform your daily range of motion and can help protect against injury.
As well as the benefits of stretching, there has been a shift in exercise theory regarding how and when you should stretch. For many years, experts recommend stretching before playing sports or before exercising. However, recent research shows that stretching before a workout does not reduce your chances of injury. Instead, it’s more important to warm up before exercising.
Don’t confuse stretching with warm-up. A good warm-up will get your heart rate up. It will make your body warm up all over as the blood and oxygen flow to your muscles increases. Specifically, your warm-up will make you sweat lightly and target the same muscles you would use during a sport or activity. Save time to stretch your muscles after the game or after the workout.
While stretching has long been associated with exercise, stretching daily or several times a week on its own can promote muscle and joint health. Adding it to your routine will provide flexibility that will reduce your risk of daily injury. Plus, it helps relieve stress, increase effective muscle movement, and can improve your posture.
The way to improve health by stretching
Think about waking up in the morning. Chances are, one of the first things you do without even thinking about it is stretching. It is instinctive, which means your body is instructing you to do it. While this morning stretch is a great way to wake up and get going, focusing on more targeted stretches throughout the day will provide the greatest benefits to muscles and joints.
Stretching exercise
While it’s best to do a deep stretch after a workout, your warm-up can also include elements of the stretch built-in. This is often referred to as dynamic stretching or even warm-up. Examples of incorporating stretching into your warm-up include doing acrobatics, high kicks, push-ups, squats — almost any heart-strengthening activity that uses the same muscles. that you are about to use in your sport or exercise.
After your workout, your stretches are even more purposeful. It is important that you stretch to relieve tension so your muscles can return to a relaxed state. Although static stretching (stretching muscles without warming them up to try to loosen them) before athletic activity has been shown to decrease muscle strength and strength, post-workout is the time good to do this type of stretch. Your body has warmed up after exercise which will help stretch those muscle tissues. However, it probably won’t stop the pain.
Stretching at work
If you find yourself drowsy at work or school or distracted, it’s time to stretch. Stretch at work can protect against repetitive motion injuries caused by desk jobs. It can also boost energy.
You can start with some simple overhead arm stretches, but don’t stop there. Do stretches that involve your upper and lower back, neck, legs, and even your wrists and ankles. Don’t be embarrassed to stand up and even do a few squats. In fact, standing instead of sitting is a great way to break down your day and get your blood flowing, so do it whenever you can.
Stretching when you’re pregnant
Another important time to maintain stretching is when you are pregnant. Stretching can keep you feeling your best. It can help prepare your body by stretching the muscles, which can help offset the increasing pressure on the joints. Loose, flexible muscles also keep you comfortable when carrying extra weight.
Pregnant women should target the muscles of the upper and lower back, leg muscles, chest, and hips with stretches. Just remember to move slowly. Pregnancy stretches your ligaments and joints and can affect your balance. Also, stop if you are in pain. Always listen to your body.
Stretching for the elderly
It’s all about maintaining that flexibility when stretching for seniors. Flexibility helps balance, which is another great benefit. Flexibility and balance promote safety in daily activities. Research shows that stretch at least 3 times a week for 15 to 20 minutes improves mobility, but doing it 5 days a week is even better.
Before starting a stretching regimen, be sure to talk to your doctor. This is especially important if you have had hip or back surgery or any other major surgery or injury. Your doctor can teach you some safe ways to stretch your lower body without aggravating any past injuries.
Tips for better stretching
- Major muscle groups really benefit from stretching. Focus on shoulders and neck, calves and thighs, hips and lower back.
- Stretch both sides.
- Hold the stretch for about 30 seconds.
- Remember to breathe. Exhale while stretching; Hold the stretch as you inhale.
- Do not bounce while stretching.
- Use it or lose it. You have to keep stretching if you want to maintain your flexibility.
Things to consider
Regardless of your age or condition, there are times when stretching can be a bad thing. For example, a lower back injury can be made worse by certain stretches that target your hamstrings and hip flexors.
If you push too far or jerk your body too hard, you can injure muscles, ligaments, or nerves just by stretching. It shouldn’t be painful. A slight discomfort means you are getting a good stretch. If you feel pain, you should reduce or stop.
Also, know that stretching won’t prevent injury from overuse. However, the overall benefit of regular stretching can be to keep you agile and minimize injury.
When to see a doctor?
Before you start any type of exercise or sport, including stretching, you should consult your doctor. Your doctor can suggest the best way for you to pursue activity that is safe for your body.
If during stretching you hear a popping sound plus sudden pain, you should consult a doctor. If you strain a muscle and it doesn’t respond to RICE (Rest, Ice, Compression, Elevation) after a few days, see your doctor.
In these situations, your doctor will be able to assess and classify your injury. Some muscle tears need to be repaired surgically. Your stress level will guide your recovery time and activity level as you recover.