Are you aware that stretching is just as critical to your overall health as eating nutritiously. This can help lower the risk of injuries, better your posture, and make everyday activities easier. Companies like The Muvement Pros can Companies of stretching and offer some pointers for getting started!
Why is stretching crucial?
Stretching is important for a plethora of reasons. First, it helps with increasing blood flow throughout your body. This increased blood flow can aid in reducing the risk of injuries and improve your overall posture. Additionally, stretching can help with improving your range of motion and make daily activities easier. Lastly, stretching is a wonderful way to relax your muscles and reduce stress. Stretching and flexibility courses can be a terrific way to unwind after stressful day.
Static and Dynamic Stretches
The two different types of stretches are: static and dynamic. Static stretches are those in which you hold a position for an extended period of time, usually 15-30 seconds. Dynamic stretches are when you move through a range of motion repeatedly, such as walking lunges or arm circles. It is vital to include both static and dynamic stretches in your routine to gain the most benefit, and stretching classes typically offer a mix of both. Because they serve to lengthen your muscles and increase flexibility, static stretches are essential. Dynamic stretches are crucial because they aid in warming up and prepping your muscles for activity. The ideal stretching to do is dynamic stretching prior to exercise and static stretching following exercise. However, static stretches are usually done at the beginning of flexibility training classes to help you unwind and focus on your breath.
Here are some examples of static and dynamic stretches:
Static Stretches:
-
Quadriceps stretch: Standing with one leg behind you, grab your ankle and pull it towards your glutes. Hold for 15-30 seconds.
-
Hamstring stretch: Lying on your back, extend one leg straight up and hold onto your thigh or ankle. Pull your leg towards you until you feel a stretch in the back of your leg. Hold for 15-30 seconds.
Dynamic Stretches:
-
Walking lunges: Start by standing with your feet together. Step forward with one leg and lower your body until your front thigh is parallel to the ground and your back knee is close to the ground. Return to the starting position and repeat with the other leg.
-
Arm circles: Start by standing with your arms extended out to the sides at shoulder level. Make small circles forward for 30 seconds, then switch directions and circle backwards for 30 seconds.
Where you should start
If you are new to stretching, it is important to start slowly and gradually increase the intensity of your stretches as time continues. It is also crucial not to push yourself to the extreme. If you feel pain, stop the stretch and contact a doctor or physical therapist.
Here are some tips for getting started:
-
Find a comfortable place to stretch. A mat or towel on the floor will work perfectly.
-
Start with static stretches and hold each stretch for 15-30 seconds.
-
As you become more flexible, you can add dynamic stretches to your regimen.
-
Stretch every day for the best results!
PNF Stretching
PNF (proprioceptive neuromuscular facilitation) stretching is a type of stretch that uses both the stretch reflex and the Golgi tendon reflex to achieve a greater range of motion. PNF stretching is usually done with a partner who administers pressure to the muscle group that is being stretched. The individual then contracts the muscle group for a small period of time before relaxing. This process is repeated a few times to aid in increasing flexibility. Consider employing a stretching specialist, like those at The Muvement Pros, if you don’t have a partner with PNF Stretching expertise! There are a lot of benefits of PNF stretching, including increased range of motion, improved circulation, and decreased risk of injury. PNF stretching is an advanced form of stretching and must only be attempted with the guidance of an expert.
Because why not give stretching a try now that you have a little more knowledge about it? Stretching only a few minutes each day can have a major impact on your general health!