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It’s no secret that when you’re in a hurry to get a workout done, you may neglect stretching — but you shouldn’t. Stretching can make a difference in how well your muscles recover after exercise. It can also affect your flexibility and exercise performance. Here’s a look at the benefits of static stretching, how it differs from dynamic stretching, and examples of static stretches you can add to your workout. Dynamic stretching is typically done before you start your workout, and involves active movements that help get your muscles warmed up and ready for exercise. These movements are often similar to the type of activity you’ll be doing during your workout. For instance, a swimmer may move their arms in circles and a runner may jog in place before starting their run. Static stretching, on the other hand, is done at the end of your workout, and involves stretches that you hold in place for a period of time, without movement. This allows your muscles to loosen up, while increasing flexibility and range of motion. If you’re tempted to ditch stretching after your workout, you may miss some of these benefits. Greater flexibility and range of motionStretching at the end of your workout, once your muscles are warmed up, can help increase the range of motion in any joint you target. Range of motion is how far a joint, like your hip or knee, can comfortably move in a particular direction. Having greater flexibility and range of motion can help you move with more comfort and ease. This can make everyday tasks and exercises easier. Less pain and stiffnessHaving tense, tight, or overworked muscles can cause pain and discomfort. Research has shown that static stretching is an effective way to reduce stiffness in tight muscles. This, in turn, can also lead to reduced pain, which may help you tackle your daily tasks more easily. Decreased stressHigh levels of stress can cause your muscles to feel tense and tight. Stretching your muscles can help them relax and, when combined with mindful breathing exercises, it can also reduce mental tension and anxiety. Increased blood flowA 2018 study on animals found that daily stretching can also improve circulation. Increased blood flow may help your muscles recover more quickly after you’ve exercised. Improved performanceBoosting the flexibility of your muscles can enhance your agility, speed, and muscle strength. This may help you perform at a higher level when you work out or play a sport. To keep your stretches safe and effective, keep these tips in mind.
A sample static stretching routine at the end of your workout may involve the following moves. 1. Overhead triceps stretchThis stretch targets your triceps and the muscles in your shoulders.
2. Biceps stretchThis stretch targets your biceps as well as the muscles in your chest and shoulders.
3. Cobra PoseThis stretch helps to relieve tightness in your abdominals, chest, and shoulders.
4. Seated butterfly stretchThis stretch targets your inner thighs, hips, and lower back.
5. Head-to-knee forward bendUse this stretch for the muscles in your back, groin, hamstrings, and calves.
Although it can sometimes be tempting to skip stretching after a workout, there are many reasons not to overlook it. Not only can static stretching improve your flexibility and range of motion, it can also help your muscles recover faster after a workout, leading to less pain and stiffness. Static stretching is also a great way to release stress and tension in your muscles, which can help you feel more relaxed. Talk to your doctor if you have any health concerns about stretching, especially if you have an injury or medical condition. Last medically reviewed on July 29, 2019 Since stretching the muscles can help reduce the risk of injuries by increasing the flexibility and range of motion, stretching should be incorporated into your exercise program. There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching. Four Different Types of StretchingActive StretchingThis technique adopts and holds a pose while exclusively utilizing the muscles within the group that’s being targeted. For instance, flexing the ankle back and forth involves the use of the calf muscles as they hold the toes in a pointed position and as the toes are being raised toward the shin. The muscles are performing opposing functions as one is being lengthened, and the other one is being contracted. Passive StretchingThis type of stretching is excellent for enhancing your balance, as well as your flexibility by holding a position or a pose with gravity or by hand. As a specific force is reaching the outer limits of your range of motion, the target muscle is being lengthened. For example, hamstring stretches involve bending at your waist to touch your toes and holding that pose for over 30 seconds before you do a deeper stretch. Dynamic StretchingThese are lively stretches that rely on momentum to flow through repeated movements. An example is doing a hamstring stretch where your leg is swung upward in a kick through its range of motion. With each pass, a gradual progression in height is being reached. PNF StretchingThis refers to a set of techniques that involve table stretching and the help of a certified stretch therapist. PNF stretching promotes the restoration of a weakened or injured muscle as resistance is provided while keeping everything in place. As the contraction is released, the stretch pose is being held in place for about 20 to 30 seconds and another 30 to 40 seconds for the muscles to relax completely. Curious About Table Stretching?Discover the benefits of table stretching by booking a free 30-minute stretch at Stretch Zone today! |