You’ve just woken up from a quick nap on the sofa on a slow Sunday afternoon, the first thing you do is have a huge stretch. Remember how good that first stretch after sleep feels? Why does it feel that good – because the various different types of stretching is good for our body, and our minds. However, most people don’t stretch nearly as much as they should – some, not at all! Priority is given to the workout itself, wanting to give our all to lose weight, get toned, or just have a sweaty session. The warm up and cool down is all but forgotten about – unless you’re in a class and they make you! Or you’re actually doing a yoga class.
However, that warm up and cool down could actually improve your workout session, allowing you to push harder, run faster, lift heavier. Stretching seems to be one of those things that people either love or hate to do. You have those who couldn’t go a day without doing a yoga flow in their lounge. Then you have those who have never stretched a day in their life!
So, why don’t most people spend time stretching – especially as there are so may benefits to the different types of stretching every day.
What Is Stretching?
The aim of stretching is to gently stretch out the muscles, to help alleviate any pain, soreness or where the muscle has become tight.
Stretching should not be painful in any way at all, if any any point it is painful – stop! You are aiming to gently stretch out the muscles, not put them under extra stress or force.
When stretching, you should stop stretching out the muscle once it feels tight, but before it gets painful. Slowly stretch out the muscle until you feel the full stretch throughout the length of the muscle. You don’t want to do this in a quick motion, as this could end up pulling or damaging the muscle.
How Stretching Supports Muscle Health
Stretching support the health of your muscles by increasing the blood flow throughout, as well as being able to relax the muscles. By increasing the blood flow, you will help to promote healing to any torn or over-worked muscles. Tearing a muscle sounds horrific, however, every time you exercise, especially if you lift heavy weights, you’ll be tearing the muscle fibres very slightly. This isn’t a bad thing as it’s actually how your muscles grow bigger and stronger.
Throughout the day, our muscles will shorten and lengthen depending on the movements made. This is what they are made to do, and means we can do simple things such as open doors, walk down stairs…etc.
However, your muscles will not appreciate being still for long periods of time – such as sitting at a desk all day. This is why it’s good to get up and walk around every few hours. It gets the muscles moving, and the blood flowing. If you find you feel stiff after a long day sitting at your desk, this is why. The blood isn’t able to flow as effectively around your body and muscles, making them feel heavy and stiff.
Why Stretching Supports Joint Health
Stretching out your muscles also helps to reduce any strain on your joints. Relaxing your muscles in this way will help to improve your posture and reduce any joint pain yo may have from tight muscles. If you love to exercise often, it can also help to prevent injury, and improve performance while taking part.
If you ever feel you have stiff joints, try getting up and either having a bit of a walk around to get the blood flowing better. Or, you could even just try doing 5 or 10 minutes of stretches to see if that helps.
Helps The Circulatory System
As we mentioned above, stretching the muscles helps to promote better blood flow throughout your body and muscles.
While you’re exercising, your muscles will be flooded with extra blood so they can work better, and have a good supply of oxygen. You may here people saying they had a good ‘pump’ after a workout – this is why. Because their muscles are filled with extra blood and oxygen, they appear to be much larger than normal. Of course, this pump will go away once the blood has re-distributed around the body. Stretching after a workout helps this to happen more efficiently so the blood can go back to your major organs.
Stretching For Mental Health
We all know exercise is great for reducing stress and helping with mental health. However, stretching can be just as beneficial. Before exercise, you might do some dynamic stretching (stretching while moving). However, after a workout, you’re more likely to do what is known as static stretching (where you stay relatively still). Static stretching triggers the parasympathetic nervous system which helps you to feel relaxed and calm.
You could also try some meditation techniques such as deep breathing whilst stretching to help the muscles, and your brain relax even more.
Get To Know Your Body
By stretching on a daily basis, you’ll get to know a lot more about your body. You’ll learn to read how your body is feeling from day to day. You might notice tightness in certain muscle groups quicker than before, which is a great benefit. The quicker you can find and deal with those tight muscles, the less likely it is to become a more serious problem.
Plus, the more you do it every day, the less time you’ll have to spend doing it because you’re managing the issue as soon as it arises.
If you’ve tried the many types of stretching and don’t particularly like it, why not try some yoga or pilates instead. Both of these will also help to move and stretch out your muscles.
The Benefits Of Stretching Every Day
Different types of stretching, or yoga, is a great thing to do on a daily basis. However, we wouldn’t suggest you do it the second you wake up. Instead, perhaps wait until you’ve woken up a bit and allowed your muscles to naturally lengthen out as you move around.
The reason it’s not a great idea to do it the second you wake up is because your muscles have been very still and un-sed throughout the night. They will be colder than normal and won’t have as much blood naturally flowing through them.
However, once you’ve had a drink of water, been up for a while and moving around, go for it. The muscles will be warmer and more pliable, ready for some stretches – or a yoga flow.
Stretching Recommendations
It has been recommended by the The ACSM (American college of sports medicine) that adults should try to do at least 2 – 3 stretching sessions per week to improve flexibility, muscle health and range of motion. Performing each stretch or yoga pose for approx 60 seconds, repeating twice on each side (arms, legs..etc).
There are many different types of stretching, so stretch in a way that feels good for you ad your body. Listen to what your body is telling you and listen out for aches, pains or areas that feel different to you. However, if you have more time to spend on lengthening out your muscles, perhaps try a yoga class to get the best benefits.
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