10 Benefits to Stretching Properly


It might sound silly, but not many people know how to properly #stretch.


Most people rarely stretch after a run or workout. Stretching should be incorporated into every  workout. If you only have an hour to lift, you should set aside at least 10-15 minutes to properly stretch post workout. It is key to stretch after, because it reduces the risk of injury and increases the overall benefit of the workout. Static stretching such as touching your toes before exercise, has also been shown to decrease performance. However, stretching after improves mobility and reduces the risk of future injury. Before a #workout, an active #warmup with #dynamic stretching such as high knees are the best way to start...

10 Benefits of Stretching according to ACE:

  1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion, which may also slow the degeneration of your joints.

  2. May reduce your risk of injury. A #flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities.

  3. Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.

  4. Improves posture. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.

  5. Helps reduce or manage stress. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed.

  6. Reduces muscular tension and enhances muscular relaxation.  Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax.

  7. Improves mechanical efficiency and overall functional performance. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.

  8. Prepares the body for the stress of exercise. Stretching prior to exercise allows your muscles to loosen up and become better able to withstand the impact of the activity you choose to do.

  9. Promotes circulation. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body.

  10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain.


Sample of full body stretching routine:

In order to get the full benefit of your stretching you want to be as relaxed as possible. The more tension you have the harder it will be to get proper range of motion and not receive the benefits of maximal flexibility.

The video at the beginning of this post is a great Full Body Stretching Routine and it only takes 15 minutes.  



Cited:

Author American Council on Exercise Contributor Read More Less. Top 10 Benefits of Stretching. ACE. https://www.acefitness.org/education-and-resources/lifestyle/blog/5107/top-10-benefits-of-stretching/ (accessed June 6, 2020).


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