Stretching is an important component of fitness, but it's also important even when you aren't working out! People often underestimate the many benefits of stretching but it is important for people of all ages and should be a part of your daily routine.
The benefits of stretching are as follows:
1. Increased Flexibility
Stretching increases flexibility and joint range of motion. When the muscles are flexible it can increase your performance. This applies to functional movements in everyday life such as squatting down to pick something up off the floor.
2. Improved Posture
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Stretching can help improve posture. When sitting all day, for example, the shoulders tend to round and become tight. Stretching can help improve that.
3. Relieved Stress
Stretching is stress-relieving and aids in relaxing tight muscles.
4. Improved Circulation
Stretching improves circulation. It increases blood flow to the muscles which helps get rid of waste byproducts in the muscle tissue. Improved circulation leads to faster recovery time if you’ve had muscle injuries.
Incorporating proper technique is very important to prevent injuries. It’s important to warm up the muscles first as it is generally not a good idea to stretch cold muscles because the body is not properly warmed up. This can increase your risk of pulled muscles.
Try to hold the stretch from 10-30 seconds and repeat the stretch 2-3 times. Don’t force the muscle. Take the first stretch to a light stretch and with each one thereafter, try to increase the range of motion, keeping in mind that a stretch should never cause pain.
Don’t bounce. This can cause small tears or microtears in the muscle which can leave scar tissue. Scar tissue tightens the muscle even more. Never hold your breath when stretching. Try to keep the body relaxed.
Although stretching is an important component of fitness, there are times however when it should be avoided. If you have a joint sprain, acute muscle strain or fractured bones it is not a good idea. You can end up causing more damage by putting further stress on the muscle. The muscle needs time to rest and heal.
The bottom line is if you are healthy and fitness is a part of your life then be sure to add stretching or flexibility work for a well-rounded program.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body, and Soul.” You can find me on Instagram @gluteus_fabulous
