1Increases your flexibility
Regular stretching will help increase your flexibility, that is crucial for your overall health. Not only will improved flexibility facilitate you to perform everyday activities with relative ease, but it will additionally help delay the reduced mobility which eventually comes with aging.
2Improves your performance in physical activities
Performing dynamic stretches previous to physical activities has been shown to help prepare your musclesTrusted Source for the activity. It might also facilitate improve your performance in an athletic event or exercise.
3Increases your range of motion
Being ready to maneuver a joint through its full range of motion offers you additional freedom of movement. Stretching on a regular basis will help increase your range of motion.
One studyTrusted Source found that each static and dynamic stretching are effective when it comes to increasing vary of motion, though proprioceptive neuromuscular facilitation (PNF)-type stretching, where you stretch a muscle to its limit, could be additional effective for immediate gains.
4Will increase blood flow circulation to your muscles
Performing stretches on a regular basis could improve your circulationTrusted Source. Improved circulation increases blood flow to your muscles, that can shorten your recovery time and cut back muscle soreness (additionally known as delayed onset muscle soreness or DOMS).
5Improves your posture
Muscle imbalances are common and can lead to poor posture. One studyTrusted Source found that a combination of strengthening and stretching specific muscle groups can cut back musculoskeletal pain and encourage proper alignment. That, in flip, might help improve your posture.
6Improves mechanical efficiency and functional performance
Because a flexible joint requires less amounts of energy to move through a wider degrees of motion, a flexible body improves overall performance by creating more energy-efficient movements.
7Helps to heal and stop back pain
Tight muscles can result in a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles.
An everyday stretching routine will also help forestall future back pain by strengthening your back muscles and reducing your risk for muscle strain.
8Is great for stress relief
When you’re experiencing stress, there’s a good likelihood your muscles are tense. That’s as a result of your muscles tend to tighten up in response to physical and emotional stress. Specialise in areas of your body where you tend to hold your stress, like your neck, shoulders, and upper back.
9Can calm your mind
Participating in a regular stretching program not solely helps increase your flexibility, however it can also calm your mind. While you stretch, target mindfulness and meditation exercises, which give your mind a mental break.
10Helps decrease tension headaches
Tension and stress headaches will interfere together with your daily life. In addition to a proper diet, adequate hydration, and lots of rest, stretching could facilitate scale back the tension you feel from headaches
Proper Stretching Technique
Stretching does not need to require long. The ACSM says ten minutes of stretching just two days every week is all enough for you to reap the rewards.
However to perform flexibility exercises safely and comfortably:
Warm up 1st. If you are doing a cardio or resistance coaching workout, save the stretching for after. Your flexibility exercises will be a lot of effective when your muscles are warm.1? If you are not doing all your stretches in combination with another workout, start with a brief, full-body heat-up, like walking while gently pumping your arms.
Hold every stretch for ten to 30 seconds. Repeat until you’ve got stretched every muscle group for concerning sixty seconds. It takes time to lengthen tissues safely.
Don’t bounce. Bouncing as you stretch will cause little tears in the muscle, that leave scar tissue because the muscle heals. The scar tissue tightens the muscle even further, creating you less versatile and more vulnerable to pain. (Dynamic stretching, in that you move slowly from one position to a different, is completely different, and safe to do.)
Aim to feel a stretch, not pain. When you are stretching, you must be able to feel the feeling of the muscle elongating past where it normally is. This could feel strange or a little uncomfortable, and that is OK. But if it’s painful, go into reverse.
Relax and breathe. Don’t hold your breath while you are stretching.
Stretch both sides. Make positive your joint vary of motion is as balanced as potential on every side of your body.