Fitness is the key to a healthy life. It is essential for one to focus on the various kinds of exercises and techniques in order to achieve maximum health benefits. A healthy lifestyle sums up for a routine based on regular exercise, intake of a healthy diet and proper rest. Fitness stretching exercises form a part of various exercise routines and must be performed in order to make the body more flexible and prepare it for higher exercises. Stretching increases the blood flow and keeps your muscles and joints in good shape, it promotes flexibility and decreases the chances of injury.
Warm-ups and stretching: Stretching exercises must be performed while doing a routine warm-up. They increase the flow of blood to the muscles, improve flexibility and reduce the chances of an injury. These exercises should be performed at least 5-7 minutes before moving on to the next level. They help keep the muscles supple, increase the range of motion of the joints and enhance coordination.
Cooling-down: Stretching is also important during cooling down as it reduces muscle soreness and enhances relaxation.
Aging and stretching exercises: It is not only aging that causes one to become inflexible but also the lack of adequate exercise. Sedentary lifestyles, demanding job pressures and lack of proper exercise are responsible for the inability of the body to remain flexible.
Fitness stretching and how: The right moves are important for every form of exercise. Stretching too, requires you to monitor the correct moves in order to bring about maximum benefits. The right manner to stretch is to do it in a slow and relaxed way. Do not get fidgety and bounce as this can result in a muscle pull. Stretch to the point of ‘mild tension’ and refrain from overstretching. Cease the stretch immediately if it is painful as this might be the sign of an injury. Once you are in the stretching mode, hold it for about 15 minutes and breathe slowly. Do not hold your breath at any point of time while stretching.
Types of stretches
Quadriceps Stretch: The quadriceps is the muscle located in front of the thigh and plays an important role in lifting the knees and increasing the speed. This can be performed in a number of ways under strict supervision of a professional trainer. It helps you run faster and makes the legs more flexible.
Hamstring Stretch: The Hamstring is the muscle that is located below the knee and the hips. It lifts the lower leg and bends the knee after the quads have lifted the knees. Hamstring stretches make you more agile and increase your capability to balance.
Piriformis Stretch: The Piriformis Muscle is accountable for the lateral rotation of the hip. It is specifically important for athletes who have to change direction every now and then. Performing this stretch enables you to maintain overall flexibility and enhanced movement.
Gastroc Stretch: The Gastroc muscle along with the Soleus is located in the back of the calf. This is often done before races and forces your leg across the ground while running.
Importance of Fitness Stretching:
- Stretching prepares your body for more strenuous exercises, increase the pulse rate and deliver more oxygen to the muscles thereby reducing chances of an injury.
- It improves muscle balance, therefore enhances posture.
- It increases blood flow and nutrient supply reducing muscle soreness after a routine exercise.
- Stretching tend to prevent tears in a muscle or tendon that occur when you force a joint to go through its full range of motion when the tissues are too tight.
- Always carry out stretching activities under the supervision of a fitness trainer or coach as performing these exercises in the wrong manner can result in an injury.
- Perform stretching exercises only after a warm up which can include a short light-footed walk.