The Importance of Stretching

Stretching is by far one of the most important exercises that help improve on your body flexibility regardless of whichever category you may fit; a sports man, an office attendant or just a normal person wishing to have a flexible body. Stretching is thus a useful addition to your everyday workout regimen that can help you to boost your physical performance, decrease your chances of an injury as well as to achieve far better posture and flexibility. This blog is dedicated to stretching and is updated daily with stretching for flexibilty as well as stretch tips for runners, desk jockeys and all in between.

1. Stretching: General Importance

Flexibility is the most underrated area which has many positive impacts on the human body. Here are some of the key reasons why stretching is essential:

Increases Flexibility: Flexing is great because it assists in elongating muscles and making the joints more flexible which in turn increases your flexibility. This is however vital to anyone who regularly exercises or individuals who want to improve flexibility.
Reduces Muscle Tension: It also enables one reduce strain and stiffness on muscles hence avoiding muscle strains as well as establishing muscle balance.
Improves Circulation: Flexing helps increased blood circulation in the body muscles; this enhances the muscles’ exercising recovery and propels energy levels.
Enhances Posture: Stretching also helps counter act tightness of muscles that may cause bad posture. It can reduce some tension in the shoulder, neck and the lower back regions which are the most common painful regions due to bad posture.
Promotes Relaxation: Stretching assists in bringing into play the parasympathetic nervous system which is responsible for a relaxant effect in the human body. This makes it a great technique of stress management which duetively enhances the mental health.

2. Stretches for Runners

Stretching is even more crucial for runners because it gets the muscles ready for the activity and accelerates muscle recovery in the same process. Here’s why stretching is crucial for runners:

Prevents Injuries: It is recommended that a person perform stretching exercises before and after the run to reduce on common injuries becoming susceptible to sprains, strains, and shin splints among others. Flexing the calves, hamstrings, quads, and hip flexors can help relieve cramped muscles which lead to high performance of an individual.
Increases Range of Motion: Flexibility is important for means and end – it contributes to an improved running gait which in turn will decrease fatigue on marathon runs. It enhances the mobility of the structure allowing the body to run in the most efficient way possible.
Improves Post-Run Recovery: Coaches are aware that after running muscle soreness, circulation, and muscle recovery depend much on the level of stretching. It can also help to stop muscles from becoming to tight and rigid.
Corrects Muscle Imbalances: Sometimes, during running some muscles can be locked causing strains that alter the form of the runner. This increases tissues and muscles pliability thus helping to avoid instance of over use injuries.

3. Stretching at Work: Why It’s Essential

Stretching in essence is very crucial, specially for people who work behind a desk for several hours a day. The chronic sitting results to increased incidences of hip stiffness, strain on the back and other connected areas as well poor posture. Flexibility exercises can be performed during work hours hence adding programs between the working hours can greatly enhance one’s comfort and productivity. Here’s why:

Improves Posture: Proper ergonomic postures include腰部 and neck trauma due to poor posture for long period of sitting. Stretching enables expansion of the lungs hence opening the chest front and sides to provide better alignment of the back and shoulders.
Reduces Back Pain: Sit standing employees mostly complain of the lower backache because they spend most of their working time sitting down. Some of the proximal movements suggested for hip flexors, hamstrings, aerobics, and lower back muscles can provide relief and better spine health.
Boosts Energy and Focus: Taking a quick stretch during the day means that blood flow as well as the oxygen supplied to the brain is boosted, resulting to high energy among personnel.
Prevents Muscle Stiffness: Rigid muscles and joints result from movements repeatedly or when one spends many hours seated. This is something which stretching can combat due to its effects on the mobility and flexibility of a particular muscle.

4. Daily Flexibility Stretching Exercises

Regular stretching means that you are healthy and in good shape to stretch to the best of your abilities. Here are some stretches you can do daily to improve flexibility and maintain muscle health:

Neck Stretch: To do this, let your head fall to one side diagonally and maintain the position for the next 15-30 seconds. To relieve tension in the neck and shoulders repeat when rolling over to the other side.
Shoulder Rolls: Perform circular motions in your shoulders to loosen up and provide some necessary mobilization to the upper limbs.
Chest Stretch: Clasp your hands together and pull your hands back so that the chest and shoulders are pulled upward for a stretch. This helps to bring back the real posture to the body as well as reduces any strain from sitting or slouching.
Hip Flexor Stretch: Drop on to the right knee and then step forward with the left leg and reach with the right leg as far forwards as possible. Duration of the massage is 15 – 30 seconds followed by application on the other side of the face. This assists in easing tension in the hip region and this is specifically of benefit for anyone with a seating job.
Hamstring Stretch: While still in the standing position bent your legs slightly and try to tourch your toes with your hands. Try to execute this stretch for 15 – 30 seconds aim at to reduce tension on hamstrings and lower back muscles.
Quadriceps Stretch: Stand and pull one foot toward your glutes, you can use hands to pull your ankle to make the quads stretch. This is especially useful in making the legs free from tightness especially to runners for every next race.

5. Stretching Before Running

It is always advisable to warm your muscles before you ask for a run especially when going out for jogging exercise. Here are some dynamic stretches to do before running:

Leg Swings: Make sure to grab a post or another stationary support to hold onto. Standing with your feet shoulder width apart, swing one leg forward and backward until the muscles get warm and comfortable. It stretches the hip flexors and hamstrings.
Lunges with a Twist: Take a step forward into lunge and turn your upper body in the same direction as the forward leg. This is also a dynamic stretching exercise which helps in warming up of the hips, quads and muscles on the back.
High Knees: March in place lifting the knees and getting them as higher as you can. This prepares up the hip flexors, quads and the core muscles.
Butt Kicks: Stand and swing your legs down and backwards making sure your heels touch your buttocks. This dynamic stretch exercises the hamstrings and the glutes.

Conclusion

Flexibility exercise is crucial and fundamental in exercising the body importantly in cases of performance and averted impending injuries. Every person who runs, sits at the workplace, or does sports at least several times a week will benefit from stretching in multifaceted ways. Therefore if it is stretching before a running session, the regular routine office breaks stretch, or full body flexibility exercises, integrating a stretch into your daily routine is advisable for enhanced health. Click here for the source