Stretching is a major component of exercise which aims at lengthening the muscles to increase muscular flexibility or the range of motion of joints. It reduces the risk of injury during intense exercises and plays a significant role in decreasing post exercise muscle soreness. It lengthens stride and improves the overall form of the body.
Stretching equipment is the backbone of most stretching programs. There are a variety of these equipments available in market such as jump ropes, stretching cages, stability balls, back stretchers, stretching machines, shoes, apparel etc.
Stretching increases the body’s flexibility and increases the durability of the muscles. Most stretching exercises aim at improving posture, muscle coordination and balance. Preparing your muscles and joints for activity protects you from injury, particularly, if the muscles and joints are tight.
Types of stretching equipments:
Jump rope: This is one of the most sought after stretching tools. It significantly increases the intensity and range of motion of the joints during a stretch. It also increases foot speed and coordination. It is a great device for martial arts enthusiasts, football players, hockey players etc.
Exercise mat: This is the most basic stretching equipment that provides you the base to perform a number of stretching exercises. It is unadvisable for you to conduct any of these work outs directly on the floor as it may result in an injury. A simple exercise mat or a highly durable foam mat is recommended.
Portable back stretcher: This is a compact stretching solution that relaxes and decompresses the body. It keeps your ankles secure in the contours, and you require pushing firmly with your hands on the lever for a great stretch. It helps realign your spine, increases joints flexibility, improves posture and promotes relaxation.
Leg stretching machine: It is beneficial for those who want to apply full range of motion to their legs such as martial arts enthusiasts. It increases flexibility and movement, helps prevent injuries and offers a maximum stretching experience. It facilitates stretches up to 190 degrees with a 4 position stretching arm and multiple thigh pads. It also has a release lever with foam pads in which to place the legs. The lever can be moved up and down for performing a complete split stretch.
Stretching chair: This helps improve daily performance and is great for those with limited capabilities to move around freely such as overweight people or those with a specific medical condition. Stretching chair helps balance the body and improves your condition. It is also great for those practicing yoga or Pilates training which involves extensive stretching. These chairs improve posture and muscular coordination.
Core back stretcher: It stretches the back, shoulder, hips, hamstrings and shins. This device allows you to perform 10 different stretches. It elongates the back muscles, tendons and ligaments. It fully extends the arms and straightens the back.
Fitness ball: It is also known as Swiss ball, flexibility ball, stability ball, balance ball etc. Ball stretches can be performed by both men and women. They release muscular tension, stimulate tendons, increase blood circulation and improve the body’s structure and alignment.
Tips for safe stretching exercises:
Warm up: it is important to perform a mild warm up routine prior to conducting any stretching exercises as it raises the core body temperature, thereby reducing the risk of injury. This can include walking, running, jogging, skipping, cycling etc.
Avoid over stretching: Stretch the muscles to a point of its greatest range of motion. Do not over extend the stretch as it may lead to injury. You should feel minimal strain and no pain.
Uniformity: This means that if you stretch one leg, you must stretch the other as well in order to avail maximum benefits.
Wear the apparel: It is important to wear loose fitting clothes while exercising. This allows for maximum range of motion while stretching. You can also wear cycling shorts or thermal leggings to enhance your performance.
Before performing any stretching exercises it is essential for you to consult a registered medical practitioner, particularly, if you have any health concerns all are suffering from any ailments such as chronic back pain or injury. While performing any of these exercises if you feel any pain or unusual sensations such as tingling, numbness dizziness etc. discontinue immediately.
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