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.