Importance of Stretching
Do you stretch when you exercise?
Stretching activities are an important part of any exercise or rehabilitation program.They help warm the body up prior to activity thus decreasing the risk of injury as well as muscle soreness.
The Benefits of Stretching
- Increased flexibility and joint range of motion: Flexible muscles can improve your daily performance and becomes easier and less tiring.
- Improved circulation: Stretching increases blood flow to your muscles. Improved circulation can help shorten your recovery time if you’ve had any muscle injuries.
- Better posture: Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture.
- Stress relief: Stretching relaxes tight, tense muscles that often accompany stress.
- Enhanced coordination: Coordination and balance will help keep you mobile and less prone to injury from falls.
Proper Stretching Technique
It is essential to practice proper stretching techniques. Tips to proper stretching technique include the following:
- Warm up first: Stretching muscleswhen they’re cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favourite exercise at low intensity for five minutes.
- Hold each stretch for at least 15- 30 seconds: It takes time to lengthen tissues safely. Hold your stretches for at least 15-30 seconds — and up to 60 seconds for a really tight muscle or problem area.
- Don’t bounce: Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals.
- Focus on a pain-free stretch: If you feel pain as you stretch, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.
- Relax and breathe freely: Don’t hold your breath while you’re stretching.
- Stretch both sides: Make sure your joint range of motion is as equal as possible on each side of your body.
- Stretch before and after activity: Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.
To learn more about this reach out to us at –
Pooja Physiotherapy & Health Care Center
Blk 77 Indus road #01-521S’160077
Call now@ 6384 5452 or Whatsapp@ 8322 3371 or
drop an email at info@physiopooja.com.sg
