Stretching is a very common activity used by athletes, exercisers, and also in muscle rehabilitation. However, everyone, even if they are not physically active on a regular basis, should do muscle stretching on a daily basis. The good news is that it can be practiced anytime, anywhere. You want to feel better? Keep reading!
What is stretching and how to do it
Stretching is a practice to lengthen the muscles, increase the flexibility and range of motion of the joints. Athletes and people who exercise regularly incorporate it into their routines. It is also part of the rehabilitation exercises.
The stretches that each of you can do are related to your age, physical condition, general health, and how often you exercise. If you’re not used to it, try stretching the muscles in your neck and lower back.
Examples of exercises
You can also do these stretching exercises in the morning: seated lumbar push-ups, neck stretches, shrugs. Gentle neck stretches relieve tension headaches and neck pain, also improving posture:
- Extensions: move the head back and forth.
- Push-ups: lower your chin and look at your toes.
- Rotations: turn your head and look over your shoulder.
Proper stretching technique begins with a brief five-minute warm-up. Stretches should last between 10 and 30 seconds, with two or three repetitions on each side, breathing normally.
What are the benefits of muscle stretching?
Stretching offers benefits to all who practice it, and is recommended for people who do not engage in regular physical activity. Although it can be said that walking 30 minutes a day would be enough to maintain a good physical condition and lose weight.
Performing muscle stretching:
- Decreases muscle stiffness and increases range of motion, that is, flexibility.
- Reduces the risk of injury.
- Improve posture.
- Helps reduce and control stress as the muscles are less tense.
- It helps muscle relaxation for the same reason.
- Improves circulation.
- Reduces the risk of bone and muscle pain.
- Stretching has a cumulative effect. After a few weeks you will notice the greatest flexibility.
- Improves sports performance.
- Prevents muscle pain after exercise.
- Muscle stretching shouldn’t hurt.
- Stretches of injured muscles, joint sprains or fractures should not be done.
- Before starting any exercise program , check with your doctor.
Now that you know what muscle stretching is and what its benefits are… put it into practice!