Why Stretching Every Day Can Change Your Life
Stretching is a simple, low impact activity that almost anyone can do. It is recommended that everyone stretch properly prior to working out, and once again at the conclusion of the workout session. This simple act is something many people overlook, and few people actually do. Stretching can be very beneficial; it can actually improve your health and change your life.
There are several benefits of stretching daily. Most workout regimens contain some strength training and aerobic activity, which can actually cause muscles to contract. Regular stretching helps keep the muscles flexible and ensures proper range of motion. Muscles that are flexible can help a great deal with daily tasks such as lifting children, bending to pick up dropped items, or performing housework duties. By increasing flexibility, range of motion increases which leads to healthier joints. Balance is improved, which reduces the risk for falls, and the risk of injury decreases.
Stretching also helps to improve overall health. Simple stretches improve circulation, which increases blood flow to organs, tissues, and muscle groups. In addition to increasing circulation, stretching helps to reduce stress. Muscles tense when the body is under stress, and gentle daily stretches help to relax muscles, thus easing tension.
Adding a daily stretching routine to your schedule is quite simple, and takes little time. Begin by focusing on the major muscle groups of the body (thighs, calves, hips, back, shoulders, arms, and neck). It is important to never stretch cold muscles, so warm the body up a bit first by walking for about five minutes, and moving your arms back and forth. Do not rush stretching, and do not push yourself past your comfort level. If you begin to feel pain, back out of the stretch to the point you feel tension, but it does not hurt. It takes time to stretch muscles and surrounding tissues safely. Repeat each stretch about three or four times each, and hold it for about thirty seconds before repeating. Make sure all stretches are done under your own power and never bounce. Bouncing can cause muscles to tear and will lead to injury. It is also important to remember to breathe properly. Do not hold your breath or breathe erratically while stretching; muscles need normal amounts of oxygen to avoid injury.
If you have an injury or area of concern, exercise extra caution when stretching. If you are new to exercising, you will need to gently ease yourself into a routine. While daily stretching is beneficial, stretching at least three times per week has also been shown to be ideal for maintaining flexibility. Remember to know your limits, and properly hydrate your body before and after stretching to further promote muscle health.
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