The Importance of Stretching
Achieving muscle strength and aerobic fitness alone is insufficient. It’s important to also prioritize flexibility. The importance of stretching exercises incorporated into your routine cannot be understated.
It’s important to include stretching in your daily routine, regardless of whether you’re an athlete who runs or does gymnastics. Regular stretching is essential for maintaining mobility and independence, and you will reap its full benefits by doing so. Remember that stretching isn’t only for athletes and should be regarded as a necessary part of your daily routine.
Why is stretching important?
Maintaining proper joint mobility requires keeping your muscles in top shape – flexible, strong, and healthy. Tight and shortened muscles can cause joint pain, strains, and muscle damage, which can limit your ability to move your body. For example, sitting for long periods can lead to tight hamstrings, making it difficult to straighten your knee or extend your leg fully. This can cause problems during physical activities or walking. Moreover, using tight muscles suddenly for strenuous activities like playing tennis can cause damage from being stretched too quickly, weakening the muscles and making them incapable of supporting your joints, which can lead to joint injuries.
Regular stretching is crucial as it helps keep your muscles long, lean, and flexible, reducing the risk of putting too much force on them during exertion. Having healthy muscles can also improve balance, making it less likely for you to experience falls.
Where should I start?
Maintaining mobility is crucial for everyone, regardless of their body type. Incorporating daily stretching in your routine can help achieve this goal. However, you don’t need to stretch every muscle in your body. The key areas to focus on are your lower extremities, including your calves, hamstrings, hip flexors in the pelvis, and quadriceps in the front of your thigh. It’s also essential to stretch your shoulders, neck, and lower back. Experts recommend setting a goal of daily stretches or at least three to four times per week. Stretching in the morning is particularly beneficial as it prepares you for the day ahead.
If you require assistance in creating a stretching program tailored to your needs, Urban Personal Training can assess your muscle strength and provide guidance. If you have chronic conditions like Parkinson’s disease or arthritis, obtaining clearance from your doctor before starting any new stretching regimen is important.
The cumulative effects of stretching
Consistent effort and dedication over time are essential for achieving optimal flexibility, rather than relying on a single stretching session. Improving flexibility may take weeks to months, as it takes months to develop tight muscles. Additionally, ongoing effort is required to maintain flexibility.
To stretch your hamstrings and maintain flexibility, try sitting on the floor with your legs extended in front of you. Slowly slide your hands down your legs until you feel a slight burn, then hold this position for 30 seconds. Return to a sitting position slowly afterwards.
Proper Execution
Recent studies have shown that stretching before warming up the muscles can cause harm. To prevent damage, it is recommended to exercise first and get blood flowing to the area before stretching. A quick walk or light activity for just five to ten minutes can warm up the muscles. Stretching after an aerobic or weight-training workout is also beneficial.
To avoid injury, hold each stretch for 30 seconds and avoid bouncing. It’s normal to feel tension during a stretch, but pain is not. If you feel pain, stop stretching that muscle and consult with a doctor as soon as possible.
Additional Resources for Stretching
The Department of Health and Aged Care website has a wealth of information including Physical activity and exercise guidelines for all Australians.
