Training

Stretching exercises to improve flexibility

Stretching exercises to improve flexibility

Why are stretching exercises important?

Stretching exercises have several benefits and are important for your body’s overall health and fitness:

  • Flexibility: Improves flexibility of joints, hence making it easier to do everyday tasks and improve athletic performance.
  • Muscle function: Stretching helps improve muscle flexibility as well as maintaining muscle strength, therefore reducing the risk of strain or muscle injury.
  • Blood circulation: Stretching helps increase blood flow to the muscles, resulting in higher oxygen inflow in the system.
  • Better posture: Regular stretching exercises can counter the adverse effects of prolonged sitting or improper posture, helping you maintain an uptight posture.
  • Lower risk of injury: Regular stretching can free up your muscles and improve your joint functioning, hence reducing the risk of injury when indulging in physical activities or sports.
  • Energy levels: Stretching helps stimulate the nervous system, making our bodies feel more energetic.
  • Athletic performance: Pre and post exercise stretching helps warm up our muscles (pre-exercise) and reduce muscle soreness (post-exercise).

What are some tips for effective stretching?

The right stretching techniques are important to maximise the benefits of stretching and reduce the risk of injury:

  • Warm up: It is essential to warm up your muscles before stretching so as to avoid strains. A light warm up exercise like jogging or walking can help warm up your muscles for effective stretching.
  • Clothing: Needless to say, wearing loose comfortable clothes during stretching is important so as to allow your body to move freely during the stretching exercises.
  • Breathe deeply: Controlled breathing, inhaling deeply while you start stretching and exhaling when are into the stretching posture, helps increase the flow of oxygen to muscles and reduces stress.
  • Focus on key muscles: Focusing on key muscles and body parts used in your daily activities while stretching, such as hips, shoulders, calves, back, etc., helps you more effectively utilize your stretching routine towards loosening and reducing tightness in specific muscles in your body.
  • Avoid over-stretching: Ensure that you do not go overboard with your stretching. Avoid stretching if it pains or hurts.
  • Hydration: Make sure that you properly hydrate your body so as to improve muscle elasticity and reduce stiffness post stretching.

What are static and dynamic stretching techniques?

Static & Dynamic Stretching are two types of stretching techniques, which can be utilized either individually or in combination to achieve excellent fitness & health benefits:

Static Stretching:

Performed in a controlled manner, Static stretching, as the name suggests, involves holding a specific position or maintaining a stationary posture with the objective of stretching a particular muscle or a group of muscles, for about 15-60 seconds:

  • No movement once the desired stretch position is attained.
  • Focus on relaxing the stretched muscle.

Key Benefits:

  • Improves flexibility
  • Aids in muscle relaxation and recovery post-workout.
  • Reduces tension and helps with stress relief.

Some examples of Static stretching include shoulder stretch, forward bend, quad stretch and hamstring stretch.

Dynamic Stretching:

Unlike Static stretching, Dynamic stretching involves controlled and repetitive movements focusing on key muscles or group of muscles. The stretching movements may start slow and gain speed gradually and would usually mimic the motions your body goes through in a sport or a physical activity.

Key Benefits:

  • Muscle warm up and increasing heart rate
  • Blood flow and joint movement
  • Prepares muscles for high-intensity activities

Some examples of Dynamic stretching include leg swings, arm circles, walking lunges, twists, etc.

A combination of static and dynamic stretching can help you increase flexibility, fitness and performance.

FAQS

How often should I stretch?

Ideally you should stretch daily or atleast 3-5 times a week, or whenever you feel stiffness in your body.

Should I stretch before or after exercising?

Dynamic stretching is best before stretching for warming up muscles while Static stretching is ideal post – exercise for muscle relaxation.

What should be the ideal duration of stretching?

The ideal duration of Static stretching is 15 – 30 seconds.

Why is it advisable not to stretch when your muscles are cold?

Cold muscles have lesser blood flow and stiff compared to warm muscles and therefore stretching cold muscles increase the risk of injury.

Can stretching help prevent injuries?

Yes, stretching is a preventive method to reduce the risk of injury, however, it does not complete eliminate the possibility of injury.

Can stretching reduce soreness?

Yes, stretching can help reduce muscle soreness and help in muscle repair and recovery.

Does stretching improve flexibility?

Yes, stretching helps improve flexibility, provided one follows a consistent and regular stretching routine.

What are the risks of over-stretching?

You should be aware of your stretching limits and ensure that you don’t over-stretch to avoid pain or injury.

Is yoga a form of stretching?

Yes, yoga incorporates different forms of stretching, depending on the yoga asanas that you do.

Can stretching reduce stress?

Yes, stretching reduces stress and helps improve breathing.

Can I stretch during pregnancy?

Yes, stretching can help reduce pregnancy related aches and improves mobility. However, it is advisable to consult with your doctor before engaging in stretching exercises during pregnancy.

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