Benefits of Stretching.
As we get older our bodies loss flexibility and our muscles and joints tighten up. Since the loss of flexibility is gradual, most people don’t really notice it.
The loss of flexibility however can make even your average everyday tasks such as trying to scratch your back or reaching up above your head a bit more challenging. And if you’re finding you’re having difficulties in achieving some simple stretching motions you were once doing, then you just may be in need of a stretching program.
So, What Is Stretching Anyway?
Stretching is simply extending the body or simply a part of it to full length. This action involves straightening or stretching the structure or the limbs.
How Do You Stretch?
Stretching isn’t difficult for most people, is usually involved in almost all normal everyday activities and can be done by anyone in spite of their flexibility, age or favorite ice cream.
As people age however the extent of flexing and stretching lessens because our muscles tend to tighten as we grow older.
An on the go lifestyle can also be stymied because the range of joint movements can minimize with age.
The ability to stretch and bend can diminish as we grow older and that is one of the main reasons to follow a regular stretching routine.
You’d be surprised how simple it would be to incorporate an easy stretching routine into your daily activities. And it wouldn’t take much time to do either.
Stretching and Training.
Stretching is an essential part of any training or sport and should be done before any other training begins.
A trainer will always require that you prepare your body for more rigorous activities by doing some stretching before your training begins.
It’s also a good idea to stretch between sets which should help ease muscle soreness during the workout and after.
One of most basic stretches you can do is to sit down on the floor and reach for your toes with the tips of your fingers.
You can keep both of your legs out straight in front of you or you can bend one leg in with your heel tucked toward your inner thigh. Or you can bend one of your legs back with your heel facing your buttocks.
Some people who are more limber can grab around their feet with their hands and even touch their chest to their legs.
Your legs can also be stretched open as far as you can go – they should be shaped like the letter V.
You would then stretch toward your left leg, the middle area of the V and then to your right leg. You can start with either leg you wish just be sure to ease into the stretch and hold it for at 6 – 10 seconds, longer if you can.
How Long Should I Hold a Stretch?
In order to really benefit from stretching, be sure to hold your stretch for about 30 seconds. If you hold for less than 20 seconds you may not be stretching long enough to make a significant difference in lengthening muscle fibers and tissue; if you hold for too long, you just might risk injuring the muscle.
Although there might be some studies that suggest stretching doesn’t necessarily make you perform better or decrease the chance that you might get injured, it’s still advised by the American College of Sports Medicine that you stretch your major muscle groups at least two or three days a week.
5 Really Good Benefits of Stretching.
- Increased range of motion – our muscles tighten and our range of motion is decreased as we grow older and we may find it difficult to do actives that were once simple to accomplish such as:
- Reaching for an object above our heads.
- Bending to picking something up off the floor.
- Bending our leg up to put on socks or shoes.
- Zipping up the back of a dress.
By doing a regular stretching program you will lengthen your muscles and these everyday activities will become easier for you to accomplish.
- Increased flexibility – flexibility is being able to move your muscles and joints through their full range of motion. Muscles that are flexible can have a positive impact on your daily activities.
- Improve circulation – the blood flow that is increase to your muscles when you stretch carries nourishment and rids the muscle tissue of waste byproducts. Improved circulation can also diminish your recovery time after a muscle injury. Stretching increases blood flow to your muscles.
- Better posture – muscles that are stiff and tense can add to bad posture, which can affect how we look and the performance of our internal organs. Posture can be improved by stretching the lower back, shoulders and chest which will help keep the back better aligned and improve posture. Stretching regularly can help keep your muscles flexible which in turn help maintain good posture while reducing discomfort aches and pains.
- Make you feel better – stretching is natural; we often stretch when we get up in the morning. We stretch after sitting for long periods of time and we stretch when we ache.
It doesn’t require much time to add stretching to your everyday routine. Doing so you will reap the benefits of a more flexible body which will allow you to continue doing tasks that require stretching of your muscles and tendons.
~ To you health and well-being.
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