Stretching is an extremely important practice to add to your daily routine to be on your way to better health. Even if you are not planning on exercising vigorously, it is still important to stretch in order to receive multiple benefits for your body and your mind.
Benefits of Stretching
Stretching has multiple benefits for both your body and your mind. Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier.
Benefits of Stretching for the Body
Stretching improves flexibility. The more you stretch, the more you move your muscles, and the more flexible you become. Over time, stretching will become easier for your body which results in improved flexibility.
Stretching is also beneficial to improve your posture. Poor posture—a common and increasing problem—can easily be reversed and healed with daily stretching. Because stretching strengthens your muscles and encourages proper alignment, your body posture will be less slouched and more vertical.
The more you prepare your muscles for any exercising movement, the more your likelihood of injury is decreased. When your muscles are warm and stretched, movement becomes easier and more fluid-like which helps with injury prevention.
Increased Nutrients and Reduced Soreness
Most people know that stretching increases blood supply, but they do not realize that it also increases nutrient supply to muscles. Because stretching allows blood to flow through your body, the nutrients in the blood are being carried and spread out all throughout your body as well. An increased blood and nutrient supply also helps reduce soreness.
Benefits of Stretching for the Mind
Stretching provides your mind with a mental break. It allows you to recharge and refresh the blood flow throughout your body, resulting in a calmer and more peaceful mindset.
Many individuals carry stress in their muscles. When feeling overwhelmed, muscles tighten acting as a defensive strategy. The more you stretch, the less tense muscles will be. Stretching is a very effective form of stress management.
Because stretching allows for an increased blood and nutrient flow throughout the body, not only will you feel refreshed, but also your energy levels will be increased resulting in an improved sense of invigoration.
There are quite a few myths out there regarding when it is best to stretch and how long you should stretch for. Here are some tips to keep in mind when stretching in order to receive the most benefits.
Stretching is not a warm up activity
There is much disbelief out there stating that stretching should be done before a work out is started. However, this is not necessarily true. Stretching with cold muscles may result in injury. Stretching is most effective when muscles are warm. It is best to stretch after a small bout of physical activity. If you would like to stretch before a vigorous workout, try taking a short walk or jog to warm up your muscles first, next you may start stretching, and then you may begin your workout.
Focus on muscles that are tight
Tight muscles are a result of soreness and stress. When muscles become tight, it is important to pay attention to these muscles first so that blood flow increases and tension is reduced. Once these previously tense muscles are stretched, movement becomes more fluid-like and soreness is reduced.
Bouncing while stretching may slightly tear muscles which may lead to scar tissue which further tighten the muscle leading to a decreased flexibility and increased soreness. Stretches should be held for about 15-60 seconds and repeated three or four times. The amount of time spent holding stretches depends on how sore you are and which muscles you want to focus on specifically.
Stretch at least 2-3 days per week for at least 10 minutes a day
Stretching does not need to be time consuming. If you take 10 minutes out of your day to stretch and try to do so at least 2-3 days a week you will achieve the most benefits. If you stretch on an irregular schedule, your body will not be able to maintain a consistent range of motion. Because stretching increases your range of motion, it is important to get in the habit of stretching often in order to increase flexibility.
Essentials of Stretching
It is important to understand proper technique. Make sure that you are stretching correctly in order to prevent injury. Incorrect stretching can be harmful to your muscles. If you are injured and already have a tense muscle do not overwork it. If you are stretching and you feel pain, it is absolutely crucial for you to ease up on the tense muscle in order to prevent damaging the muscle even more. Also try to focus on major muscle tendon. These include: neck, shoulders, upper back, lower back, pelvis, hips, and legs. When you stretch the major muscles in your body you will receive the most benefits to improve your flexibility throughout your whole body. Finally, remember to keep up with your stretching routine. The more you stretch, the more benefits your body and your mind will receive. Stretching is a great way to take a break from your busy day to recharge and strengthen your body and your mind.
Reference: Stretching essentials - Mayo Clinic
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* Please be sure to consult your local physician and/or healthcare provider if you have any questions or concerns of your condition or injuries before attempting to perform these stretching videos, E-book, or apps on your own. Healing Intuitions Massage Therapy Clinic takes no responsibility with regards to injury acquired by attempting these exercises on your own, so please utilize these videos at your own risk.