Do you give importance to stretching as same as exercising? Everyone knows that exercise is a part of healthy living, but do you consider a stretching routine part of your exercise program. Mostly people rarely stretch after a run or workout. But it should be incorporated in your workout. you should set aside at least 0-15 minutes to properly stretch post workout, if you only have an hour to lift. It increases the overall benefit of the workout. Read on to know more benefits of stretching.
Types of Stretching
Before knowing the benefits of stretching exercises, it's important to know some of the stretching techniques you can practice.
There’s a variety of stretching methods. Choosing the appropriate stretching technique for your fitness level is essential to avoid injury and reap the best results from your workout. The two most popular stretching methods are:
You can also call as pre-workout warm-up. Dynamic stretching refers to a movement-based type of stretching in which you don’t hold an end position. In this technique, you use moving stretches to mimic the movements you’ll perform during your actual workout. The purpose of dynamic exercise is to increase movement of the joints through a specific range of motion. This helps to wake up the central nervous system and increase core temperature and blood flow.
Static stretching involves holding a pose for a certain period of time. Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. Static stretching is post-workout exercise as it is ideal for relieving muscle fatigue and reducing your recovery time after a workout.
Benefits of Stretching
May reduce your risk of injury:
Stretching your muscles is a vital part of warming up before exercise as it prompts your brain to switch into workout mode. A flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities. Daily stretches can provide increased levels of comfort when performing everyday motions that may be bothering you
Flexibility is the most important part in exercising. This is the fact that- more flexible you are, the more intense your workouts can get. Stretching increases the flexibility of your muscles and helps you exercise better. Limited mobility in our day-to-day lives tightens our muscles and makes us more prone to sudden injuries. As you improve your flexibility you will be able to use the proper muscles during the movement and those muscles to better effect. Even a few minutes of stretching regularly can make you more flexible. You can perform everyday tasks more efficiently and delay the muscle stiffness that comes with ageing.
Helps relieve post-exercise aches and pains:
Do you also experience this? When we start exercising, our body pain so badly. Stretching is the solution. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.
Poor posture will not only look bad but it also effect on health. The main cause of poor posture is tight muscles. The muscles of the chest, back (both lower and upper), and hips can cause poor posture if they are tight. Many of us have to spend at least a portion of our day sitting at a computer or looking at a phone or tablet. The position that is typical with these activities (rounded shoulders and forward head) is a position of poor posture. But stretching those muscles can improve alignment in your back and help posture.
When we are in stress, before you know it your muscles are tight and your joints are beginning to hurt. Stretching does not instantly reduce stress and calm you down, but what it does is make you better equip to handle future stressors but stretching lengthens muscles and relieves tension which results in reduced stress.
Improved blood flow and circulation:
Proper breathing in stretching increases blood flow and circulation in body. This is how regular flexibility training can help to improve blood flow and circulation, which allows for greater nutrient transportation and improves the circulation of blood through your entire body.
Yes, stretching can actually help improve your digestion. While you stretch you are bending your body in positions that affect the flow of energy.
Not only these stretching have many more benefits like it improves metabolism, increases energy level, improve your mood, etc. But stretching properly is a little more technical than just swinging your leg over a park bench. There are method which should be done under your trainer supervision.