One of the main goals of a stretching regimen is to get your blood flowing to the extremities. Blood carries oxygen to your cells and makes you healthier overall. This promotes cell growth and helps your organs function properly.
Stretching also lowers your heart rate, which reduces strain on your heart and causes your blood pressure to become more consistent. Additionally, better blood circulation from stretching can also reduce post-workout soreness. Stretching every day can help posture by lengthening certain muscles that have a tendency to tighten up when we sit in a chair for work all day.
Focusing on your lower back, chest, and shoulders will aid in keeping your spine properly aligned. Stretching also relieves aches and pains, which can cause you to want to slouch. Give your muscles plenty of time to relax and loosen up with a good stretch before and after a workout. As mentioned, stretching improves blood flow to the muscles.
This carries oxygen and plenty of necessary nutrients to the muscles, which in turn reduces soreness after your workout. This can help you avoid heart disease. Stretching has even been shown to reverse the effects of hardening arteries due to cholesterol. However, according to a perspective , stretching may help reduce menstruation pain. There are many benefits to stretching your muscles regularly.
Regularly stretching may help improve your flexibility , especially if you live a sedentary lifestyle. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process. Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps. Static stretching activates your parasympathetic nervous system. Activating this branch of your nervous system may help alleviate the psychological effects of stress.
This, in turn, may help induce feelings of calmness and relaxation. Being able to achieve a full range of motion through all your joints may help boost your sports performance. For example, to achieve maximum speed, a sprinter needs to be able to fully extend and rotate their hips.
Both static and dynamic stretching may be able to help you improve your range of motion. However, static stretching should be reserved for after workouts since it can decrease force production. Muscle tightness and tension can negatively affect your posture by pulling your spine into positions that can put stress on your back, neck, and core muscles.
Research has shown that regular stretching in combination with core strengthening exercises may help improve poor posture and alignment. Stretching can be done anywhere at any time.
Here are five key stretches that can help relieve tension and tightness in many of the major muscle groups in your body. Neck rolls are a great way to relieve tension in your neck, especially after long periods of sitting.
Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture. Talk to your doctor if you have concerns about stretching, especially if you have an injury or a chronic health condition.
Repeat two to three times on the right, then switch sides and repeat. Place your right hand on your tailbone, palm facing out. Bend your neck to the left, turning your head down toward your left hip.
Gently guide your head toward your left hip with your left hand while reaching your right hand down. Repeat two to three times on the left, then switch sides and repeat. Slide your left top arm across your body as you rotate your upper body and head to the left.
Hold in a "T" position for 10 seconds, then rotate back to the stacked position. Repeat three to five times on the left, then switch sides and repeat. Get onto your hands and knees with your hands under your shoulders and knees under hips. This is your neutral position.
Arch your back by tightening your abdominal muscles, squeezing your buttocks and tucking in your tailbone "cat". Hold this position for 10 seconds. Let your lower back sag toward the floor, rotate your tailbone upwards and stretch the front of your neck "cow". Return to the neutral position and repeat five to 10 times. Stand in a doorframe with your forearms positioned flat on the doorframe and your shoulders and elbows at right angles. Lean forward until you feel a stretch in the front of your chest and upper shoulders.
Hold for 30 seconds. Repeat two to three times. From your hands and knees neutral , slowly lower your butt toward your feet. Return to neutral and repeat three times. Lying on your back with your legs extended, bring your right knee up and hold behind it with both hands. Gently pull your knee toward your chest. Repeat three times on the right, then switch sides and repeat. Lying on your back with your legs extended, lift your right leg straight up and grasp the back of your right calf with both hands.
Lower the leg down.
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