So how important is stretching to you? You might think that exercise is more important than stretching but they both come hand in hand. Stretching is just as important as weight training and cardio training. Especially as we get older and our muscles begin to get tighter, it’s even more vital to stretch. Having a lack of flexibility can really hinder one’s day-to-day life, like picking up something or bending down. So stretching once a day can really make daily activities easier.
Stretching regularly not only increases flexibility but it also relieves tension. A flexible body is more efficient, is less injury prone and recovers quicker. Not to mention that it has many benefits for the mind, body and soul. If you have trouble finding time to stretch use a class like Yoga or Body Balance once a week to really improve your flexibility.
There are two types of stretching, dynamic stretching and static stretching. Here is when and how to perform both types.
Dynamic stretching
Dynamic stretching is performed before any type of exercise. It prepares the muscles for the exercises you are about to execute. It mainly comprises of rotating to stretch the muscles. For example, before doing shoulder weight training, you would stretch by rotating your arms forward and backwards about 10 times each. If you plan to do leg training, like squats, swing your legs forwards, backwards and side to side about 10 times each. We also recommend always stretching your back before weight training. This is done by rotating from left to right.
Static stretching
Static stretching is to always be performed after any type of physical activity. This type of stretching cools down the muscles as well as reducing next-day soreness. This is also the best time to improve your muscle flexibility as your body is warmed up and ready for action. Once you have completed your workout, start from head to toe stretching every muscle in between for around 30 seconds each. Always stretch both sides equally and spend a total of 10 minutes stretching all muscles.
Stretching Mistakes
Never perform static stretching when your muscles are cold. This can actually lead to injury through stretching. You might pull a muscle instead of warming it up.
Don’t perform dynamic stretching post workout. This won’t cool down the muscles as well as static stretching and you won’t receive full recovery.
Avoid bouncing during the stretch. This can cause injury during the stretch. It is better to steadily hold the stretch and move in and out of the stretch slowly.
Listen to your body. Don’t push beyond your limits or have someone else helping you stretch. If it hurts too much reduce the stretch or stop altogether.
The advantages of stretching:
- Increases flexibility
- Reduces stiffness
- Increases blood flow
- Enhances muscle coordination
- Reduces DOMS
- Reduces muscle tension
- Reduces muscle ache