There are many benefits to regular stretching. Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, and more. Show
Read on to learn more about the benefits of stretching, plus how to start a stretching routine. 1. Increases your flexibilityRegular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging. 2. Increases your range of motionBeing able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion. One study found that both static and dynamic stretching are effective when it comes to increasing range of motion, although proprioceptive neuromuscular facilitation (PNF)-type stretching, where you stretch a muscle to its limit, may be more effective for immediate gains. 3. Improves your performance in physical activitiesPerforming dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity. It may also help improve your performance in an athletic event or exercise. 4. Increases blood flow to your musclesPerforming stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS). 5. Improves your postureMuscle imbalances are common and can lead to poor posture. One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture. 6. Helps to heal and prevent back painTight muscles can lead to 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. A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain. 7. Is great for stress reliefWhen you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back. 8. Can calm your mindParticipating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break. 9. Helps decrease tension headachesTension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches. There are several types of stretching techniques, including:
The most common forms of stretches are static and dynamic:
If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing. You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured. You can stretch any time during the day. On days you exercise:
On days when you aren’t exercising, still plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain. When stretching, focus on the major areas of your body that help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. For upper-body relief, try moves that stretch the shoulders, neck, and lower back. Hold each stretch for 30 seconds and avoid bouncing. You can stretch after each workout or athletic event, or daily after your muscles are warmed up. Try this 5-minute daily stretching routing to get you started. Stretching may not always be safe:
Regardless of your fitness level, there are a few standard safety tips for stretching that you should follow:
Whether you’re new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. By incorporating 5 to 10 minutes of dynamic and static stretches into your daily workout, you can increase your range of motion, improve your posture, and ease your mind. Which of the following are considered benefits of stretching?Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, and more.
What are 10 benefits of stretching?The Benefits of Stretching. Decreases muscle stiffness and increases range of motion.. May reduce your risk of injury.. Helps relieve post-exercise aches and pains.. Improves posture.. Helps reduce or manage stress. ... . Reduces muscular tension and enhances muscular relaxation.. What are the 7 benefits of stretching?7 Amazing benefits of stretching regularly. Stress relief. If you're not someone who works out very often, stretching can still help you ease any stress-related aches. ... . Less anxiety. ... . Relief from sore muscles. ... . Improved posture. ... . Less risk of injury. ... . Better flexibility. ... . Relief from back pain.. What are the benefits of stretching quizlet?improves flexibility. moving and stretching in new ways will help you become more flexible, bringing greater range of motion to tight areas.. builds strength. ... . increases muscle tone and definition. ... . teaches better breathing. ... . fosters mental calmness. ... . reduces stress.. |