Top 10 Benefits of Stretching and Best Stretching Exercise

Stretching increases flexibility. It should be a part of every workout routine as flexibility is one of the main components of fitness. Building muscle and achieving aerobic fitness aren’t enough. You should also consider flexibility. It lessens body ache. improves body posture, reduces stress, etc.

Benefits of stretching:-

  • Reduces risk of injury

If you have to make a quick motion, a flexible muscle is less likely to be harmed. You can reduce the resistance on your body’s muscles during various activities such as workout, through stretching.

  • Improves Flexibility

Stretching on a regular basis can help you improve your flexibility, which is important for your general health. Improved flexibility can help you not only accomplish regular tasks more easily, but can also help postpone the loss of mobility that comes with ageing.

  • Reduces body aches

Stretching your muscles after a hard workout keeps them fluid and reduces the contraction that can cause post-workout aches and pains. If you are feeling pain in your body due to some other reasons, stretching can help you out.

  • Increases blood flow in muscles

Stretching on a regular basis may help to improve circulation.  Improved circulation enhances blood flow to your muscles, which can lessen muscular discomfort and speed up recovery time.

  • Improves body posture

Muscle imbalances are widespread, and they can result in bad posture. Combination of strengthening and stretching specific muscle groups can help with musculoskeletal discomfort and alignment. This, in turn, may aid in the improvement of your body posture.

  • Releases stress

Muscles that are stretched hold less tension and, as a result, can make you feel less anxious. Hence, stretch your muscles, if you’re feeling stressed.

  • Heals back pain

Your range of motion may be reduced as a result of tight muscles. As a result, you increase your chances of hurting your back muscles. Stretching the muscles can aid in the healing of an existing back pain issue.

  • Improves mechanical efficiency

A flexible body increases overall performance by making more energy-efficient movements by requiring less energy to move through a wider range of motion.

  • Reduces muscular tension

Muscles that are excessively tense tend to shut off their own circulation, resulting in a lack of oxygen and nutrients. Stretching assists you to relax your muscles.

  • Increases your range of motion

You have more mobility when you can move a joint across its full range of motion. So, regular stretching might help you enhance your range of motion.

How and when to start a stretching exercise?

  • Find a physical therapist who can evaluate your muscle strength and create a stretching programme specifically for you.
  • Do at least 5-10mins of dynamic stretching prior to your workout.
  • Static stretching should be done after workout.
  • If you have a chronic ailment like arthritis, you should see your doctor before beginning a new stretching routine.
  • Even if you aren’t exercising, schedule at least 5 to 10 minutes of stretching time in your routine. This can aid in the improvement of flexibility as well as the reduction of muscle tension and soreness.
  • Try stretches that stretch the shoulders, neck, and lower back for upper-body relaxation.

Best stretching exercises:-

  • Standing Hamstring Stretch– Helps in stretching neck, glutes, calves and hamstrings.
stretching
  1. Stand with your feet hip-width apart, knees slightly bent, and arms at your sides.
  2. Exhale as you bend forward at the hips, lowering your head to the ground while maintaining a relaxed head, neck, and shoulders.
  3. Hold for 45 seconds to two minutes with your arms wrapped over the backs of your legs.
  4. When you’re finished, bend your knees and roll up.
  • Cat-cow pose- It stretches your back, core, and hips, as well as your neck and chest.
cat cow stretching
  1. Begin on all fours, with your back flat, hands beneath your shoulders, and knees below your hips.
  2. Round your back toward the ceiling on the exhale, tucking your tailbone and bringing your chin to your chest.
  3. Arch your back downward on the inhale, lowering your abdomen and raising your chest, chin, and tailbone.
  4. Alternate between the two stances, moving at the same time as your breath.
  • Triceps stretch- It stretches neck, shoulders, back and triceps.
tricep stretch
  1. Kneel, sit, or stand tall with arms extended high and feet hip-width apart.
  2. Bend your right elbow and reach up to touch the top middle of your back with your right hand.
  3. Reach your left hand overhead, slightly below your right elbow, and grab it.
  4. Pull your right elbow down and toward your head with a little pull.
  5. Repeat with the other arm.
  • Forward leg swing- Stretches legs and arms.
stretching
  1. To maintain balance, stand tall with your feet together and arms at your sides or clutching a sturdy surface.
  2. Swing your right leg and left arm in front of you after shifting your weight to your left leg.
  3. Swing your right leg and left arm behind you, and your right arm in front of you, to change directions.
  4. Repeat for 30 seconds, then swap legs and do it again.
  • Butterfly stretch- Aids in stretching hips, glutes, thighs and back.
stretching
  1. Sit tall on the floor with your feet together and your knees bent out to the sides.
  2. Hold on to your ankles or feet, engage your abs, and drop your body as far as you can toward your feet while forcing your knees on the floor.
  3. Simply squeeze your knees down if you’re too tight to bend over.
  4. For 30 seconds to 2 minutes, hold this stretch.

Reduced muscle tension, improved performance, improved circulation, increased flexibility, injury avoidance, reduce tension and muscle pain relief are the best benefits of stretching exercises. Stretching maintains the muscles flexible, strong, and healthy, which is important for maintaining joint range of motion. Muscles gets shorten and become tight without it. With so many advantages, it’s only natural to include stretching exercises in your regular regimen.

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