Stretching exercises are exercises that are designed to increase the flexibility of your muscles. If you have very tight and tense muscles it can cause you to have a very bad posture especially if you sit at a desk all day long. These exercises are often used as a part of warm-up and the athlete will experience more flexibility after stretching. Warm up and stretching exercises are essential before any workout routine. It will give you extraordinary benefits and less risk of injuries. They also help promote and maintain bone, muscle and joint health. Using stretching exercises is a great way to ease muscle pains and tensions. Doing a variety of stretching exercises can help correct your muscle imbalances. Muscle imbalances can cause bad posture and lower back pain.
Dynamic and Static Stretching
Static stretches are slow, deep stretches that are done while the body is still, as opposed to dynamic stretches, which involve fast, fluid movements. Dynamic stretches are generally more comfortable to do than static stretches because the muscle is not held in a stretch position for a long period of time. Static stretching involves slowly stretching a muscle to its end position and holding it for a short period of time, usually 10-30 seconds. Proper breathing control is important for a successful stretch. Proper breathing helps to relax the body and increases blood flow. Flex and stretching exercises are very effective in helping you become more limber, maintain or attain good balance, as well as improving muscle tone.
Stretching for Pain Relief
Back stretching exercises can be a really effective way of reducing back pain and tightness. Stretching exercises for lower back are considered as the best approach to pain relief. Gentle neck stretches can be quite effective in decreasing muscle tightness. Neck stretching exercises are included in most sports warm up routines especially for contact sports where the head and neck is at risk. Performing knee stretches can help protect your knees from injury. Stretch exercises are an important part of any fitness plan, helping to keep you fit and flexible.
- Warm up your muscles before stretching.
- Don't overstretch.
- Hold a sustained stretch for 10 to 30 seconds.
- Relax and breathe freely.
- Begin with a shorter range of motion.
- Focus on a pain-free stretch.
- Use controlled, steady movements.
- Reduces muscles tightness
- Increases range of motion
- Improves posture
- Reduces muscular soreness
- Prevents injury
- Improves exercise performance
- Increases mental and physical relaxation
- Improves circulation of the blood