This Article is About
stretching exercise
physical exercise
scar tissue
muscle group
muscle tone
range of motion
daily routine
Benefits Of Stretching
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Benefits Of Stretching

The human body is designed to be flexible. You must be able to bend and reach something on the floor; Flex your arm to zip up the back of your dress; or reach a book at the top of the ledge. These are some of the normal stretching movements that we do. However, if you have difficulty doing these, then you need a stretching exercise.

Stretching is a form of physical exercise in which a specific muscle group is intentionally stretched in order to improve elasticity and reaffirm comfortable muscle tone. The result is increased muscle control, flexibility, and range of motion.

How to perform stretching

Stretching can be ballistic, dynamic, active isolated, passive, isometric, PNF, and static.

Stretching is easy, but it is a good defensive shield of an athlete against injuries. In fact, it is one of the key factors to good performance in any sports competition. In sports, warm up and stretching are inseparable and imperative before playing. All trainers will require it to their athletes.

Stretching can be done by any person regardless of age. However, the flexibility between persons differs because the muscles tighten as a one grows older. And if you are not used to stretching your flexibility becomes more and more limited as you grow older, then you’ll be vulnerable to muscle injuries. That is why stretching should be a part of one’s daily routine. Even the simplest of exercises which is walking will require stretching. And stretching does not require much of your time - just 10 minutes a day will be sufficient.

Caution: Mild stretching should be applied to a muscle area where there is scar tissue.

A normal stretching period could be done up to 10 minutes, although an athlete, such as a football player would stretch more than 10 minutes, combining these stretching techniques, to prevent injuries during the 90-minute game. But don't lengthen this exercise too long because it can actually decrease the blood flow within the tissue.

The Benefits of Stretching

Increased ability of movement. When you stretch regularly, your muscles can extend longer; therefore increasing your range of movement and your ability to do more things. This is helpful if you are new to sports and would want to improve your performance. Stretching encourages more active lifestyle.

Prevents injury. Stretching can prevent injuries in joints, tendons, and muscles. When muscles are well-flexed, they are like a well-oiled machine, and you won’t experience fatigue easily. Your body can perform more rigorous movements and will decrease the possibility of getting injured.

Reduced Muscle Tension. Stretching can help circulate enough fluid throughout your body even reaching the remote areas of your muscles. Your muscles will be strengthened and less likely to experience contraction. This will free you from any muscle pain.

Enhanced Energy. Stretching not only will energize you, it will also make you aware that you have a body that is capable of many things. Then, you’ll be more driven to be physically active rather than just sitting in a corner.

Reduced Bad Cholesterol. A study has indicated that stretching exercises will help reduce bad cholesterol in your body. But you should back up this exercise with healthy diet. Stretching can also prevent hardening of arteries, therefore saving you from coronary diseases.

Starting your day by stretching will make your body flexible, healthier, and far from injuries.


Street Talk

Stretching really, really does prevent injury. I've been regularly exercising and lifting weights for a good seven years now and I can say stretching before a workout makes a huge difference in pulled muscles and other injuries. Good one Lemuel.

Reply
  about 7 years ago
  

Thank you, Jacob.

Reply
  about 7 years ago

Very interesting Lemuel. This is something I can do.

Reply
  about 7 years ago
  

Thank you, Shawn.

Reply
  about 7 years ago
C4rmen  

I love stretching, it just feels so good. And its such a great low impact exercise to get the blood flowing. I have heard to hold each stretch for 90 seconds.

Reply
  about 7 years ago
  

Thank you. 90 seconds would be good, and a minimum of 20 seconds stretching in order to experience its health benefits.

Reply
  about 7 years ago

OK Lemuel! You've convinced me it's a good idea and I'm the worst exercise (or anything related) person. I love a regular massage though, it's much more my pace ... does this count?! lol

Reply
  about 7 years ago
  

Hi Heather. I'm glad to hear that. Yes, massage has huge health benefits also. In sports, we use them primarily to relax muscles, but I believe the real benefit of massage is in the "touch". Touch relieves stress and there is even a study showing that it can increase immune system, lower blood pressure, and makes you happy. I believe massage can increase muscle tone as well.

Reply
  about 7 years ago

Iemuel, Thanks! I'm working on this myself. It's so easy to get TIGHT muscles. blessings, Cynthia

Reply
  about 7 years ago
  

Thank you. I'm sure stretching before walking will be perfect for you. This is my secret weapon in sports. I got three events and after years of playing my only injury is in my hamstring which left me a scar tissue, but it's not serious because I can still play well.

Reply
  about 7 years ago

Iemuel, Aha! That's what I need right now. My own secret weapon. Hopefully it'll help me keep walking. Congrats on only having one injury. That's great. blessings, Cynthia

  
  about 7 years ago

A great article lemuel, an item most forgotten by all. When sitting long periods in front of this damn computer, I need to get up and stretch often, even though I remind myself to relax I don't and this requires a stretch or two to gain flexibility.

Reply
  about 7 years ago
  

This one's for you and Shawn also. :) I've finally found my misplaced notes about stretching exercise. Thanks

Reply
  about 7 years ago

Thanks Bud I knew you would come up with something for the old farts.

  
  about 7 years ago

Thank you for sharing :)

Reply
  about 7 years ago
  

You're welcome Stacy. Thanks for reading.

Reply
  about 7 years ago

This is great for me especially since I am at a desk all day long. I am going to stretch right now. Thank you.

Reply
  about 7 years ago
  

Hello and welcome. Yes, stretching exercise can be very beneficial for you being at a desk all day long. When muscles are tense they really need to relax. And stretching can relieve stress, too.

Reply
  about 7 years ago

Nice article lemuel....I have to do some exercisers to loosen and strengthen my back...really helps..

Reply
  about 7 years ago
  

Thank you. Yeah, having a strong back will really help in bass fishing or any physical activity. Doing some stretching and other important exercise before the actual physical activity will protect you from injuries.

Reply
  about 7 years ago
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