Stretching for Health

There are many benefits to regular stretching. Not only can it increase your flexibility, it can also improve posture, reduce stress and muscle aches, and more.

1) Increase the flexibility of the body

Practicing regular stretching can help you increase your body’s flexibility, which is critical for overall health. Not only can it help you perform daily activities more easily, it also helps to delay the reduced joint mobility typical of ageing.

2) Increase blood flow to the muscles

Performing stretching exercises on a regular basis can improve blood circulation. Better circulation increases blood flow to the muscles, which can shorten recovery time (after physical activity) and reduce muscle soreness.

3) Improve your posture

Muscle imbalances are common and can lead to poor posture. Several studies have found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. This, in turn, can help you improve your posture.

4) Help heal and prevent back pain

Tense muscles can lead to a decrease in mobility. When this happens you increase the likelihood of straining your back muscles. A stretching routine can help you prevent back pain by strengthening your muscles and reducing the risk of muscle fatigue.

5) It is great for relieving stress

When you are under stress, your muscles are very likely to be tense. This is because your muscles tend to contract in response to physical and emotional stress. Focus on areas of your body where you tend to hold back stress, such as your neck, shoulders, and upper back.

6) It can calm your mind

Practicing regular stretching not only helps increase flexibility, but can also calm the mind. As you stretch, focus on your body awareness and meditation exercises, which give your mind a mental break.

7) Helps reduce tension headaches

Tension and stress can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching can help reduce the tension caused by headaches.

The two most common types of stretching are Static and Dynamic .

Static stretching : Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds.

Dynamic stretching : Dynamic stretches are active movements that cause muscles to stretch, but the stretch is not maintained in the final position.

As with other practices such as Yoga and Pilates, breathing is also very important in stretching.

A very interesting aspect of stretching is that it can be done at home without any equipment, other than a mat. A simple series of static and dynamic exercises take little time but offer great results.

How to start a stretching routine

If you are new to stretching, take it easy. Just like other forms of physical activity, your body needs time to get used to the stretches you are doing. Listen to your body and do not strain beyond the limit imposed by your muscles, otherwise you can get hurt.

Schedule 5-10 minutes each day to dedicate to stretching.

Focus on the less flexible areas and on your breathing.

Do not stretch beyond the comfort point. While it’s normal to feel some tension when stretching a muscle, you should never feel pain. If the area you are stretching starts to hurt, stop stretching until you feel any discomfort.

Do not overdo it. Like other forms of exercise, stretching, if not done correctly, can strain your body. If you stretch the same muscle groups several times a day, you risk over-stretching and causing damage.

Warm up your muscles first. Cold muscles aren’t as flexible, which makes stretching that much more difficult. The best time to stretch is after your workout, but if you don’t train before you do the stretches, consider warming up for 5-10 minutes with some light cardio, such as walking or jogging.

“Exercise is an attempt to find a better life through the body”

Zen for Images – S. Masunaga