So often after a strenuous work out we tend to just pick up and go, leaving little to no thought into stretching afterwards. Why is it so important? Well think of your muscles as a rubber band. Now place that rubber band in the freezer over night, take it out in the morning, and try stretching it. SNAP. Just like that you could be down for the count. Stretching is just as vital to your daily health routine as exercising and eating healthy.
For Your Body
- Improves flexibility (increases your range of motion). The more you stretch, the more you move your muscles, the more flexible you become. Over time, stretching will become easier for your body which results in improved flexibility.
- Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position. With so much time spent slumped over ourcomputers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look.
- Decreases your risk of injury by preparing muscles for work before activity. When your muscles are warm and stretched, movement becomes easier helping with injury prevention.
- Reducing muscle soreness. Most people know that stretching increases blood supply, but they do not realize that it also increases nutrient supply to muscles. Because stretching allows blood to flow through your body, the nutrients in the blood are being carried and spread out all throughout your body as well.
For Your Mind
- Calming the mind and giving your body a chance to recharge. (even if it is a short amount of time - 10 to 15 minutes) As the blood flows throughout your body, it creates a calmer and more peaceful mindset.
- Releases tension physically and mentally. Most of us carry stress in our muscles. When feeling overwhelmed, muscles tighten acting as a defensive strategy. The more you stretch, the less tense muscles. This ultimately becomes one of the best ways to alleviate stress.
- Improving energy. Stretching allows for an increased blood and nutrient flow throughout the body. Not only will you feel refreshed, but also your energy levels will be increased resulting in an improved sense of invigoration.
Here are some ways to get the most out of stretching:
Skip the Pre-Workout Stretch- Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements you'll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.
Focus on the Muscles That Need the Most Help- Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area. If you are aware of muscles that are tight, then focus on those ones.
Include One Long-Duration Flexibility Session Each Week- Choose a flexibility class, such as yoga, pilates, megaformer, or do your own flexibility work for 45-60 minutes at least once a week.
Reduce Bouncing- Bouncing while stretching may slightly tear muscles which may lead to scar tissue which further tighten the muscle leading to a decreased flexibility and increased soreness. Stretches should be held for about 15-60 seconds and repeated three or four times. The amount of time spent holding stretches depends on how sore you are and which muscles you want to focus on specifically.
Stretching does not need to be time consuming. If you take 10 minutes out of your day, at least 2-3 days a week , your body will truly benefit. If you stretch on an irregular schedule, your body will not be able to maintain a consistent range of motion. Make it a habit and you will successfully increase your range of motion.