Benefits of Stretching:
Muscles can become tight from daily postures or activities that encourage them to be in a shortened or contracted position for a long time – such as sitting all day at a desk.
Stretching keeps the muscles flexible, strong, and healthy. We need that flexibility to maintain a range of motion in the joints. Without it, muscles can shorten and become tight, this puts you at risk of joint pain, strains and muscle damage.
When should I stretch?
It is best to stretch when the muscles are warmed up. If you exercise first the tissue is more pliable and amenable to change. A quick five to 10 minutes of light activity, such as a quick walk is enough.
Safe and effective stretching:
- Strive for symmetry and focus on having equal flexibility side to side.
- Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders.
- Don’t bounce. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.
- Hold your stretch for about 30 seconds; in problem areas, you may need to hold for around 60-90 seconds.
- Aim for stretch tension, NOT pain.
- Make stretches activity specific. For example, if you spend a lot of time sitting you will be prone to tight hamstrings, make this a focus.
- Keep up with your stretching. Skipping regular stretching means that you risk losing the potential benefits.
- Bring movement into your stretching. Exercise such as Pilates works the muscles through their full range of motion and can be an effective way to stretch.
- Know when to exercise caution. If you have a chronic condition or an injury, you might need to adjust your stretching techniques.
- Also remember that stretching doesn’t mean you can’t get injured. Stretching, for instance, won’t prevent an overuse injury.
Visit our Insta/Fb to see stretching exercises that can be done anywhere at any time of the day!