Stretching is one of the most important things you can do for your body. Regular stretching helps increase your flexibility and decreases the risk of muscle-tendon injuries.
Before you do static stretches, warm up with a dynamic exercise like walking or light jogging. Doing stretches cold may make your muscles more susceptible to injury.
Increased Range of Motion
A major benefit of stretching is the increase in range of motion, or ROM. When muscles are stretched regularly and to a comfortable level, they will increase in length, resulting in a more complete range of movement.
This is due to a process called increasing muscle length tolerance, or increased extensibility. It is important to remember that it takes time and patience to increase flexibility. It is also important to never stretch to the point of pain, as this will cause an injury. Instead, you should only stretch to a point where it feels tight or a pulling sensation, but not painful.
Tight muscles can increase your risk of injury, and even worse, can reduce your performance on a sports or exercise activity. This is because tight muscles don’t perform as well as long, flexible ones. This is why it’s important to get into a routine of regular stretching and stick with it! A physical therapist can help you create a safe and effective flexibility program.
Better Posture
When your posture is poor, your muscles have to work harder to compensate, leading to back pain and fatigue. A slouched posture can also compress your lungs, which can cause problems like shortness of breath, heart palpitations and even pneumonia. Regular stretching and flexible exercises can help you sit and stand taller.
But remember, just because you’re stretching doesn’t mean you can’t overdo it and end up injuring yourself. Make sure to follow the proper techniques and always warm up first with a brisk walk or slow run before doing any static stretches (those that hold a muscle in the stretched position).
For example, sitting in child’s pose is an excellent stretch for the lower back and glutes. But if you lean forward too much, it can strain your hamstrings. So instead, focus on keeping your feet shoulder-width apart and bending at the hips. Try a more active flexibility routine that moves muscle groups fluidly through their full range of motion, such as a standing cat-camel stretch.
Reduced Risk of Injury
Injuries that occur because of poor posture or movements that decrease or antagonize the body’s natural range of motion can be reduced through flexibility training. In addition, tight muscles are more prone to injury, especially in the case of repetitive movements like lifting heavy items or sitting all day at work. Stretching and flexibility training can help loosen those tight muscles, which can reduce inflammation and increase the muscle-tendon’s compliance.
There has been some backlash against stretching as a way to prevent injury, but that’s not necessarily true. Athletes who participate in sports that require a greater than normal range of movement, such as gymnasts or dancers, might benefit from doing static stretches before they train or play.
Just don’t forget to do some light exercise or a dynamic warmup (walking, jogging or biking at a low intensity) before you start your stretching routine. Otherwise, you’re likely to hurt yourself. Stretching cold muscles may actually damage the muscles.
Pain Relief
Stretching helps relieve muscle pain by easing tension and stress. It is especially helpful for people with chronic neck, back or hip problems, and can also relieve the stiffness and aches caused by arthritis. It releases endorphins, which are natural painkillers, and is a great way to relax after a tough workout.
Stretches are an important part of the overall fitness routine and should be done as often as other forms of exercise. However, it is important to remember not to stretch past the point of discomfort. Stretching beyond your limits could cause injury.
It is important to warm up before doing a stretching session by performing some light cardio or aerobic exercise. This allows the muscles to get a good flow of blood and reduces the risk of injury. Stretching is especially important for people who participate in sports or other physical activities, as it reduces the recovery time from injuries and can prevent “training pain” after activity.
