Learn About The Benefits Of Regular Stretching

Do you know the benefits of heating? Here’s all about the benefits of regular stretching.

The initial warm-up might be walking to the gym and/or then doing a good stretch of stretching exercises.

What is stretching?

They are exercises totally aimed at greater muscle flexibility, which promote the stretching of muscle fibers, increasing their length.

Its main effect is to increase muscle flexibility to achieve greater joint movement commanded by that muscle.

Regular stretching becomes essential for the perfect functioning of our body, providing greater flexibility and elasticity.

Why stretch?

When you stretch, the body is warned that you are starting a sequence of movements that go beyond your everyday movements. That is, movements that will have a major impact on muscles, bones and joints.

This practice becomes fundamental for the maintenance or, in the case of beginners, the expansion of the body’s flexibility. 

This is necessary, since the practice of physical activities requires wider movements.

Even simple exercises like walking require increased movement of the legs, arms, shoulders, and back.

Risks of not stretching

When the individual fails to perform this procedure, it can compromise their training.

One consequence of not stretching is that it makes you feel more tired. In addition, it can increase the incidence of muscle injuries.

But don’t forget: never exceed your body’s limits!

Excessive stretching causes unnecessary effort, resulting in considerable levels of pain and damaging your health.

Who should stretch?

Anyone, regardless of age group, can do regular stretching.

For this, it is not necessary to have an athletic build or excellent physical condition. Just be willing.

Main benefits

You can stretch whenever you feel like it, as it not only relaxes your body, it also relaxes your mind.

Here are some benefits of stretching:

• Reduces the risk of muscle injuries or joint sprains – stiff necks, cramps, etc;
• Reduces muscle tension, relaxing the musculature;
• Increases flexibility and range of motion, improving sports performance;
• It makes some strenuous physical activities easier, such as running or swimming, for example, preparing the muscles for exercise;
• Reduces muscle shortening;
• Improves blood circulation, preventing joint problems in arms, legs or back;
• Improves motor coordination;
• Prevents postural problems;
• Helps in mental relaxation, reducing stress;
• Contributes to bone healing in cases of fracture;
• Develops proprioception (body awareness) as the person focuses on the part being stretched;
• Reduces menstrual cramps in women;

• Helps in warming up as it raises body temperature.

stretch before and after

Before physical exercise, stretching mainly serves as a prevention factor against muscle injuries during activity. 

It is a way to prepare the body for exercise, making it more flexible and expanding its movements.

After exercise, its function is to relax the muscles, avoiding pain after the activity.

How to make?

Stretching should be done slowly. Also, try to relax during your practice.

Find a position that is most comfortable for you and support it in order to relax the muscle.

Stay in this position for 10 to 30 seconds and then move on to the other exercise.

It’s also important to keep your breathing slow and controlled.

Stretching Tips

dynamic stretch

This type of stretching is mainly indicated for cases in which the flexibility gain improves sports performance.

Performing dynamic stretches – such as lifting the knees, squatting and rotating the arms and trunk – is always positive. That’s because it increases joint mobility and range of motion.

Dynamic stretches should be performed after an initial warm-up period, made from short movements and displacements through the ground.

Children can practice this type of stretching which, if done lightly, will prepare the body for Physical Education classes.

specific stretch

Even if another type of stretching is done, a specific stretch should later be performed for the type of activity that will be practiced.

If the activity is playing football, for example, it is beneficial to flex and rotate your hips outwards.

Prefer stretching with movements similar to the sport that will be performed, as this minimizes the risk of muscle and joint injuries.

The tip is also valid for weight training, including stretching the large muscle groups and also the specific muscle groups that will be mobilized.

static stretching

This is the most common type of stretch, done when your muscles are stretched and you remain in a static position. The ideal stretching time can vary between 20 and 30 seconds.

Longer stays are unnecessary for the performance of sports practice. That’s because stretching for more than 30 seconds causes the muscles to relax, impairing rapid force production.

Another good option is to do the stretching exercises after your weight training.

In addition to improving flexibility, you contribute to body relaxation. Static stretching is a good alternative to begin muscle rehabilitation after an injury.

passive stretching

This type of stretching is done with the help of a device, such as an elastic band or a Swiss ball, or with the help of another person.

In the latter case, control of the movement can be passed to someone else. That’s why it’s important to be aware of your limit and stop stretching if you feel excessive pain.

Other important tips for regular stretching

stretch before bed

One of the best times to stretch regularly is minutes before bedtime. The movements must be performed passively and calmly .

Performing the stretching movements is an effective way to rest with a more relaxed body. Thus, it is possible to have a better quality sleep.

Pay attention to primary muscles

There is an order that must be respected to achieve the best results. Always start with the primary muscles, as they are the ones that participate most intensely in the execution of the movements.

They comprise the entire musculature of the upper back, pectoral, hamstrings and buttocks. Then move the secondary muscles, those that help you move, such as biceps and the muscles around your fingers and hands.

Seek help from a professional

The first mistake for those who are going to stretch is to work on their flexibility without any kind of professional evaluation.

The accompaniment of a professional to teach and assist in the execution of the exercises is essential.

Once you know the step-by-step steps of regular stretching, you can repeat the movements at home.