Stretching – what is it? Advantages, exercise examples, tips

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We know exercise is important to our health, but what about stretching? Stretching regularly has many benefits. Stretching can not only help increase our flexibility, which is an important factor in fitness, but it can also improve our posture, reduce stress, reduce body aches and more.

Stretching – what is it?

Any healthy workout should include stretching exercises. This is because stretching offers many health benefits, from improving flexibility to preventing injuries.

There are two main types of stretching

1. Static stretching it is about holding a stretch for a specified period of time and then repeating it.
2. Dynamic stretching it consists in moving a joint many times over its full range of motion without holding it in place.

Both types can have many benefits, but when and how each should be performed depends on our goals and the type of exercise we are doing.

See also: Do you train Here are the five most common injuries that can happen to you when you play sports

Stretching – advantages

Stretching improves flexibility

Stretching can increase flexibility and help our joints achieve their full range of motion.

Flexibility is needed to maintain healthy joints and tissues, whether you are a serious athlete or someone with a more restricted exercise routine. If the tissues around a joint become inelastic, our muscles can become tired and tense, making us more prone to injuries such as muscle strain or ligament ruptures.

A small study in 2019 found that dynamic stretching increased flexibility and decreased stiffness in the knee muscles, as well as improved range of motion in the knee. People who stretched dynamically saw an immediate improvement in flexibility that lasted up to 90 minutes.

Stretching has a positive effect on our ability to move

Stretching maintains the range of motion necessary for daily activities such as walking, bending, and straightening, as well as for sports activities. Movement usually diminishes with age. A large 2013 study found that flexibility decreased with age, usually starting at the age of 30 or 40. The study also found that some joints, such as the spine, lost more flexibility than others, making it difficult for participants to move. In addition, as people age, people tend to slouch and their walking stride becomes shorter, making it very important to stretch frequently.

See also: Are you slouching? Check what is the risk and how to get rid of the “round back” [INFOGRAPHY]

Stretching prevents injuries

Athletes have learned to stretch statically before training to avoid injury. However, research shows that dynamic stretching is more effective at relaxing tissues and muscles before exercise.

A small 2019 study found that stiff hamstrings and reduced range of motion in the knee are risk factors for hamstring injury. As a result, dynamic stretching can help prevent these injuries.

A 2007 review also found that stretching, both static and dynamic, for 15 minutes before being active can prevent injury. Stretching was found to significantly reduce back pain and muscle / tendon injuries such as strains.

Stretching improves posture

Flexibility exercises can improve posture, stability, and balance. A small 2016 study of adolescents 15 to 17 years of age found that a 16-week stretching program improved posture by reducing bent shoulders and a protruding head.

If someone slouchs, it can tense and strain the muscles and joints, and cause back or neck pain. Stretching can relieve this tension and thus improve your posture and reduce or completely eliminate pain.

Stretching improves sleep and relieves stress

Not only does stretching help relax tense muscles, it can also benefit your mental health.

A small study from 2019 found that participants with chronic insomnia reported improved sleep and anxiety after stretching three times a week for four months, compared to those who did not stretch or exercise. Additionally, stretching can relieve stress and anxiety. A small 2013 study found that people who stretched for 10 minutes after work reported being less anxious and more energetic three months later than those who did not. They also reported less body pain and improved mental health.

Stress build-up causes muscles to contract, making us feel tense and anxious. This tension can have a negative effect on the mind and body. Stretching relaxes tense muscles and increases blood flow. It also encourages the release of endorphins, providing a feeling of calm and euphoria. Stretching just before bedtime will provide an even more comfortable sleeping experience.

See also: Functional yoga: A set of relaxing exercises for tight muscles in the neck and jaws

Stretching increases endurance

Stretching relaxes your muscles and tendons, which relieves muscle fatigue and increases blood flow. The longer we exercise, the more energy we burn, which usually causes fatigue. By stretching, you can delay the onset of muscle fatigue, ensuring an efficient flow of oxygen through the blood, thereby increasing your endurance.

Stretching promotes blood circulation

Stretching increases blood flow to your muscles. Not only will this help reduce post-workout soreness and recovery time, it will also improve your overall health. Greater blood circulation helps promote cell growth and organ function. The heart rate will also drop as it doesn’t have to work that hard and your blood pressure will become more even and constant.

Stretching lowers cholesterol

When combined with a healthy diet, engaging in prolonged stretching exercises can help lower your body’s cholesterol levels. This can prevent and even reverse atherosclerosis, helping you avoid heart disease.

See also: What is a healthy diet?

How to properly stretch?

Stretching shouldn’t be painful. Stretch until you feel a slight discomfort. If we are in severe pain, we should stop, especially if we are injured.

If we are stretching before sporting activity, choose dynamic stretching and focus on the joints we will be using during our activity. In the case of the upper body, this may include arm circulation. In the case of the lower body, this may include leg swing and lunges. Each move must be repeated several times per side.

Additionally, specialists recommend dynamic stretching at least two or three days a week, engaging all major joint areas to maintain a full range of motion. These areas include:

1. arms;
2. neck;
3. lower back;
4. hips;
5. legs;
6. cubes.

When it comes to static stretching, it is recommended to do it daily to improve flexibility and posture. Remember that static stretching should be done after your activity, when your muscles are warm.

To statically stretch, experts say that each movement should be held for at least 30 seconds and then repeated three times on each side. Examples of static stretching include bends in which you try to reach your toes while standing or pulling your foot towards your buttocks.

See also: Stretching – what is it, what are its types and what are the benefits?

Stretching – sample exercises

Stretching every day can seem daunting, especially for those who already have a tight schedule. However, it only takes us 10 to 15 minutes each day. For this reason, many people decide to stretch in the morning or just before bedtime.

Stretching exercises – head and neck circulation

Stand straight with your feet shoulder-width apart and your shoulders loose. Lower your chin slightly towards your chest. Gently turn your head clockwise for 1 turn, which should take about 7 seconds. Rest for 5 seconds and then turn your head counterclockwise. Repeat the exercise 3 times.

Stretching exercises – shoulder circulation

Stand up straight with your shoulders loose. Without bending your arms, slowly raise your shoulders and then make circular movements with them. Circulate your shoulders backwards 5 times and then make forward movements. Repeat the exercise 2 times.

Stretching exercises – stretching the triceps behind the head

Extend your left arm straight up, with your elbow close to your head. Bend your left elbow so that your left hand is behind your neck. With your right hand, hold your left arm behind your elbow and gently press down as you push your left hand further down your back. Hold for 10 seconds, then rest for 5 seconds before repeating with your right hand. Repeat 2 more times.

Stretching exercises – circling the hips in a standing position

Stand with your feet shoulder-width apart and place your hands on your hips. Slowly move your hips forward and then make a circular motion in a clockwise direction. Make 3 turns like this. Then repeat the movement counterclockwise.

Stretching exercises – will stretch the hamstring while standing

Stand up straight. Keeping your right foot flat on the ground, bend your right knee slightly and stretch your left leg forward. Bend your left foot, with your heel on the ground and toes pointing up. Place your hands on your right thigh and bend forward slightly as you lift the toes of your left foot. Hold this position for 20 seconds, then rest for 10 seconds. Repeat the movement with the other leg. Repeat the entire exercise 3 times.

Stretching exercises – stretching the quadriceps

Stand at attention. To keep your balance, hold on to a solid structure or wall with your right hand. Keep your right leg straight with your foot flat on the ground and bend your left knee as you lift your left leg backwards. Grasp your foot with your left hand and gently press it towards your left buttock, keeping your hips and knees in line. Hold for 30 seconds. After 20 seconds of rest, repeat with the opposite leg. Repeat the entire exercise 3 times.

Stretching exercises – ankle circulation

Stand with your left foot flat on the ground and your right heel raised so that the pressure is on the toes. Keeping the toes of the foot on the ground, rotate the right foot clockwise 10 times and then repeat it counterclockwise. Repeat the exercise in the same way with your left foot.

Stretching Exercises – Baby Pose (Balasana)

Balasana can be a relaxing way to finish stretching exercises. Kneel down with the toes pointing backwards so that the tips of your feet are flat on the ground. Sit comfortably on your heels. Push your buttocks back and lower your chest towards the floor as you move your arms forward. Hold this position for 30 seconds and repeat the exercise 3 times, with 10-second breaks between exercises.

Stretching – exercises for the hips

Maintaining the flexibility of the hip can help you avoid some painful conditions, such as osteoarthritis of the hip. The following exercises are designed to stretch the various muscles around your hips.

Hip Stretch – Pulling your knees up to your chest while lying down

Lie flat on your back with your legs straight. Keeping your right leg straight on the ground, bend your left leg and place your arms just below the knee. Gently pull your left knee towards your chest and hold for 10 seconds. Change your leg and repeat the stretching with your right leg. Repeat the exercise 5 times.

Hip stretching – hip abduction while lying down

Lie on the left side of your body with your right leg resting on your left leg. Bend your lower (left) leg slightly and raise the extended upper leg to about 45 °, keeping your body on its side. Keep the leg elevated for 5 seconds and then lower it for 2 seconds. Repeat 4 more times with this leg. Turn over to the right side of your body and repeat the entire exercise.

Hip stretching – stretching the iliotibial band in a standing position

Start by standing up straight. Cross your left leg behind your right leg and raise your left arm above your head. Bend your upper body to the right, avoiding twisting or forward movement. Hold this position for 30 seconds and then repeat the exercise inside out. Repeat the entire exercise 4 times. If it is difficult to keep balance in this exercise, use the wall as a support.

See also: Hip pain – the most common causes

Stretching exercises for runners

Running is an activity that has a great impact on the body. If a runner does not stretch sooner, he may be at risk of muscle injury. Stretching after running is also important.

Stretch for runners – stretching the hamstring while lying on the back

Lie flat on the floor with your knees bent. Gently straighten your left leg upwards making a 90 ° angle with the floor. Place your hands behind your left thigh and pull your leg towards your head. If it is difficult to reach your leg with your hands, wrap it in a towel or blanket and hold each end down instead. Hold this position for 30 seconds, then repeat with the other leg after 30 seconds of rest. Complete the entire exercise 4 times.

Stretch for runners – lunge to the side

Stand with your feet hip-width apart. Take a big step to the left with both feet facing forward. Bend your left knee and move your hips to the left, keeping both feet flat and facing forward. Hold this position for 10 seconds and then return to the original position. Rest for 10 seconds, then repeat for the other side. Repeat the entire exercise 5 times.

Stretch for runners – cobra

Lie on your stomach with the tips of your feet flat on the floor and your arms bent so that your arms are just below your shoulders. Keeping your hips on the floor, lift your upper body by lifting your head and upper chest. Hold this position for 20 seconds, then rest for 20 seconds. Repeat the exercise 4 more times.

See also: Runner training – what are the benefits of running?

Stretching exercises for athletes

The athlete needs to stretch regularly to maintain healthy muscle function. The ideal stretching program will vary by sports discipline but may include the following exercises.

Stretching for athletes – lunge forward

Start by standing up straight. Take a big step forward with your left leg and lower your hips by bending both legs to an angle of about 90 degrees and keeping your body upright. Hold this position for 30 seconds, then rest for 10 seconds before changing legs. Repeat the exercise 3 times.

Stretching for athletes – stretching the biceps while sitting

Sit with your legs stretched out to your sides and toes pointing up. Place your hands on your left shin and rest your chin towards the knee as far as is comfortable. Try to keep your back as straight as possible. Hold this position for 10 seconds, allow yourself to rest for 5 seconds, and then repeat the exercise on the other side. Repeat the exercise 3 times.

Stretching for athletes – stretching the triceps

Stand up straight. Put your left arm through the front of your body so that it extends beyond your right shoulder. Bend your right arm to hold your left forearm closer to your chest – be sure to hold the arm, not the elbow joint. Hold this position for 10 seconds and then repeat the exercise with the other hand. Repeat the exercise 3 times.

See also: What does an athlete’s diet look like?

Stretching – tips and precautions

Stretching may not always be safe

1. If we have an acute or existing injury, only do stretching exercises recommended by your doctor.
2. If we have a chronic or troublesome injury, consider talking to a sports medicine specialist or physical therapist to develop an appropriate stretching plan to suit your needs.
3. If we have any physical limitations that prevent us from properly performing stretching exercises, let us consult our physician for alternative exercises that may help increase our flexibility.

Regardless of our fitness level, there are some standard safety tips to follow when stretching.

1. Don’t go beyond the point of comfort. While it’s normal to feel tense when stretching your muscles, you should never feel any pain. If the area you are stretching begins to hurt, let go until you feel no discomfort.
2. Don’t overdo it. Like other forms of exercise, stretching is a burden on your body. If we stretch the same muscle groups several times a day, we risk overstretching and causing damage.
3. Don’t start stretching cold. Cold muscles are not as flexible, which makes stretching much more difficult. The best time to stretch is post-workout, but if you’re not exercising before doing the stretches, consider warming up for 5 to 10 minutes with light cardio such as walking or jogging.
4. Breathe. Sometimes we tend to hold our breath while stretching, but this is counterproductive because it causes pressure and resistance. Instead, let’s take a deep breath. Let us breathe slowly and deeply. As we exhale, we can feel that we can naturally stretch more.
5. Make the stretching suited to the sport you want to train. Some studies suggest that the exercises that involve the muscles most often used in sports or activities are helpful. For example, if we’re playing football, let’s stretch the hamstrings because we’re more prone to overloading them.
6. Stretch systematically. Stretching can take time. However, you can get the most benefit from regular stretching, at least two to three times a week. Skipping regular stretching means you risk losing any potential benefits. For example, if stretching has helped us increase our range of motion, it may decrease again if we stop stretching.
7. Remember about the “dynamic warm-up”. If you are going to perform a certain activity, such as a martial arts kick or a soccer kick, start slowly and with little intensity to get your muscles used to it. Then gradually accelerate.