The Significance of Stretching to Your Overall Health

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Did you know 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 daily activities easier. Businesses like The Muvement Pros can importance of stretching and offer some pointers for getting started!

What makes stretching important?

Stretching is significant for a plethora of reasons. First, it helps with increasing blood circulation throughout your body. This increased blood circulation can help to reduce the risk of injuries and improve your overall posture. In addition, stretching can help to improve your range of motion and make daily activities easier. Finally, stretching is a wonderful method to relax your muscles and decrease stress. Stretching and flexibility classes can be a great way to unwind after stressful week.

Static and Dynamic Stretches

There are two different types of stretches: static and dynamic. Static stretches are when 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 multiple times in a row, such as walking lunges or arm circles. It is important to include both static and dynamic stretches in your regimen in order to gain the most benefit, and stretching classes usually offer a mix of both. Because they help to lengthen your muscles and increase flexibility, static stretches are essential. Dynamic stretches are crucial since they help in warming up and prepping your muscles for activity. The ideal stretching to do is dynamic stretching before exercise and static stretching following exercise. However, static stretches are typically done at the beginning of flexibility training classes to help you unwind and focus on your breathing. 

Examples of static and dynamic stretches are provided below:

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.

Getting Started

Starting softly and progressively increasing the intensity of your stretches over time is crucial if you are a beginner to stretching. The ideal stretching to do is dynamic stretching prior to exercise and static stretching following exercise. If you feel pain, stop stop stretching and consult 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 performed with a partner who applies pressure on the targeted muscle area. After, the person briefly contracts the muscle group before relaxing. This process is repeated a couple times to help with increasing flexibility. Think about hiring a stretching professional, like those at The Muvement Pros, if you don’t have a partner with PNF Stretching expertise! There are many benefits of PNF stretching, including increased range of motion, improved circulation, and reduced risk of injury. PNF stretching is a state of the art form of stretching and should only be attempted with the guidance of an expert.

Why not give stretching a try now that you have a little more knowledge about it? Stretching for just a few minutes daily can have a major impact on your general health!