Stretching Routines

Stretch Routines for Life Improvement

What is stretching?

Stretching basically refers to the practice of extending muscles to improve one’s range of motion which is important for maximum performance.

Flexibility is brought about by the range of motion contained by a joint along a variety of levels of motion. Stretching could be categorized as either dynamic or static, dynamic stretching is usually ideal when you are just about to exercise while static is preferred during and after
exercise. In the first there is a bit of movement while in the second you remain stationary.

You may not have known this but stretching is an essential part of any exercise plan. Both aerobic enthusiasts and weightlifters or any other kind of fitness enthusiasts are bound to benefit from it greatly. Before engaging in any fitness program, it is first important that you improve your flexibility.

warrior pose stretch

Importance of stretching

If you lack proper range of motion, engaging in tedious sports such as running or cycling is likely to get
you an overuse injury. Again, poor range of motion won’t favour you if you are into weightlifting as you are likely to overcompensate, lose form and eventually get an injury.

If you stretch regularly, you gain

  • increased movement efficiency,
  • improved balance
  • postural awareness

. . . which all lessen chances of
you injuring yourself while exercising. Adopting a stretching routine also helps increase blood supply and nutrients to joint structures, which is good for you before, during and after exercises. People that are known to stretch regularly also enjoy reduced muscular tension and a low risk of low back pain.

The different types of stretches

For all these benefits, it is then wise that you learn some basic stretching routines you could adopt into your
lifestyle. The good thing about a stretching routine is that it takes up very little of your time and can be done anywhere, you could even perform stretching exercises at your desk. Have it in mind that every type of stretch carries its own benefit.

Do Different Types Of Stretches

Other types of stretches to include in your stretching routine include butterfly groin stretch, hip and
gluteal stretch, hip stretch and triceps stretch. Yoga stretching with routines such as pelvic tilts could also be adopted. You may not have realized it but yoga involves a lot of stretches which are beneficial too.

Perform each of the stretches for around 15 seconds is the perfect way to sum up your work-out. While stretching after exercise, make sure to hold still and inhale deeply for three seconds, hold it and then fully
exhale. Inhale and exhale twice per every stretch.

Stretching after exercise makes use of static stretches. They include: shoulder, chest, stomach, calf and arm stretches.

While stretching during and before exercises, you may find that you will be moving a lot as the aim is to loosen up muscles, which is likely to lessen chance of you getting an injury. Stretching before exercise also
opens up your blood vessels making it easy for blood to circulate throughout the body which is an important element in exercising.

Adopting a stretching routine to regain or maintain your flexibility. Nonetheless all stretches should be performed with moderation. Do not stretch to the point of pain; just keep it to the limit of movement. To gain
the benefits of stretching, do not tense or contract the muscle being stretched. If you are not sure on how to go about your stretching routine, you could seek help from a qualified fitness expert.