Stretching Exercises for staying fit
Stretching is one of the most important components of exercise. It aims at lengthening the muscles, making them more flexible and increasing the range of motion of the joints. Stretching Exercises improve muscular strength and endurance and improve posture and balance, thereby enabling individuals to perform day to day activities with ease.
Mechanism of Stretching and Joints:
A joint comprises of the cartilage tissue, ligaments, tendons and muscles. Cartilage tissues derive their nutrition by the transfer of particles from the joint fluid known as synovial fluid surrounding it. In order to absorb it optimally, the cartilage has a route to an amendment of pressure and suction forces. It is the recurring exchange that helps optimize the nutrient supply to the cartilage. Loose connective tissue leads to enhanced cartilage nutrition.
Stretching Exercises allow individuals to reduce the risk of injury due to awkward movements, falls, collisions, excessive force, twists and overuse of various joints. Stretching helps tune the mind and body movements, improves balance and muscular coordination. It is essential to include a mild stretching routine as part of any fitness regime in order to avail maximum benefits. Stretching increases the flexibility of the body making the joints more agile, thereby increasing the intensity of the workouts. Stretching during the cooling down sessions helps reduce post workout muscle soreness and fatigue.
One of the biggest advantages of stretching is that it is the easiest form of exercise and can be performed anywhere and at any point of time. If you have a sedentary lifestyle or sit for long hours at your office desk, you must take out at least 20 minutes for 3 times a week and perform a regular stretching routine. This will strengthen your muscles, increase endurance and improve the movement of joints. It also helps muscle growth by elongating the muscles and supplying a greater range of motion to the muscle fibers.
Benefits of Stretching Exercises:
There are various benefits of including stretching as part of your regular routine:
It increases blood circulation.
Helps reduce the risk of injury.
Improves posture, balance and muscular coordination.
Increases stamina and endurance.
It maintains joint flexibility and motion.
It reduces aches, pains and cramping.
It lengthens stride and improves overall form.
It reduces muscular fatigue and soreness.
It relaxes the body and mind.
It decreases the stress levels of the body.
It improves form, speed and stamina.
It promotes overall health and wellbeing of the body.
Types of Stretching Exercises:
There are various types of stretching workouts that enable you to maintain good health and must be performed by applying the right technique in order to avail optimal benefits.
Quadriceps Stretch: The quadriceps is located in front of the thigh and plays a significant role in lifting the knees. It is important for marathon runners and athletes as it helps increase speed.
Method: Stand absolutely erect and grab hold of a stationery object like a chair or pole for balance with one hand. Use the other hand to grasp the leg around the ankle lifting it towards your hips. Keep your back straight and do not allow the knee to drift forward. Avoid bending forward as this will decrease the effectiveness of the stretch. Hold each position for ten seconds and repeat 10 times with each leg.
Hamstring stretch: This muscle runs from just below the knee up to the hips. It lifts the lower leg and bends the knee after the quads have lifted your knees. It plays a significant role in sprints and even the slightest strain on the hamstring can limit your ability to run fast.
Method: Lie on your back absolutely flat with your eyes focused upward. Grab the back of one thigh with both your hands with your leg bent pull into a 90 degree position as apposed to the floor. Gradually, straighten your knee.
Piriformis stretch: This muscle is responsible for the lateral rotation of the hip. It is of great importance to athletes who have to change directions such as tennis players, football players, hockey players etc.
Method: Lie down on your back with your legs crossed. Grab the under leg with both hands and pull the knee towards your chest until you feel the stretch in your hip muscles.
Gastros stretch: This muscle along with soleus is located on the back of the calf. It is the calf muscle that propels your leg across the ground while running.
Method: Lean against the wall or any stationery object and place both palms against it. Stretch one leg backwards with your heel firmly positioned on the floor. The other leg should be flexed half way between your back leg and the wall. Your back must be straight and lunged forward feeling the stretch on the calf
Stretching exercises must be performed on a regular basis in order to avail maximum benefits. In case, you feel any pain or unusual sensation such as tingling, dizziness or uneasiness, stop performing these exercises immediately and consult a doctor.
Mechanism of Stretching and Joints:
A joint comprises of the cartilage tissue, ligaments, tendons and muscles. Cartilage tissues derive their nutrition by the transfer of particles from the joint fluid known as synovial fluid surrounding it. In order to absorb it optimally, the cartilage has a route to an amendment of pressure and suction forces. It is the recurring exchange that helps optimize the nutrient supply to the cartilage. Loose connective tissue leads to enhanced cartilage nutrition.
Stretching Exercises allow individuals to reduce the risk of injury due to awkward movements, falls, collisions, excessive force, twists and overuse of various joints. Stretching helps tune the mind and body movements, improves balance and muscular coordination. It is essential to include a mild stretching routine as part of any fitness regime in order to avail maximum benefits. Stretching increases the flexibility of the body making the joints more agile, thereby increasing the intensity of the workouts. Stretching during the cooling down sessions helps reduce post workout muscle soreness and fatigue.
One of the biggest advantages of stretching is that it is the easiest form of exercise and can be performed anywhere and at any point of time. If you have a sedentary lifestyle or sit for long hours at your office desk, you must take out at least 20 minutes for 3 times a week and perform a regular stretching routine. This will strengthen your muscles, increase endurance and improve the movement of joints. It also helps muscle growth by elongating the muscles and supplying a greater range of motion to the muscle fibers.
Benefits of Stretching Exercises:
There are various benefits of including stretching as part of your regular routine:
It increases blood circulation.
Helps reduce the risk of injury.
Improves posture, balance and muscular coordination.
Increases stamina and endurance.
It maintains joint flexibility and motion.
It reduces aches, pains and cramping.
It lengthens stride and improves overall form.
It reduces muscular fatigue and soreness.
It relaxes the body and mind.
It decreases the stress levels of the body.
It improves form, speed and stamina.
It promotes overall health and wellbeing of the body.
Types of Stretching Exercises:
There are various types of stretching workouts that enable you to maintain good health and must be performed by applying the right technique in order to avail optimal benefits.
Quadriceps Stretch: The quadriceps is located in front of the thigh and plays a significant role in lifting the knees. It is important for marathon runners and athletes as it helps increase speed.
Method: Stand absolutely erect and grab hold of a stationery object like a chair or pole for balance with one hand. Use the other hand to grasp the leg around the ankle lifting it towards your hips. Keep your back straight and do not allow the knee to drift forward. Avoid bending forward as this will decrease the effectiveness of the stretch. Hold each position for ten seconds and repeat 10 times with each leg.
Hamstring stretch: This muscle runs from just below the knee up to the hips. It lifts the lower leg and bends the knee after the quads have lifted your knees. It plays a significant role in sprints and even the slightest strain on the hamstring can limit your ability to run fast.
Method: Lie on your back absolutely flat with your eyes focused upward. Grab the back of one thigh with both your hands with your leg bent pull into a 90 degree position as apposed to the floor. Gradually, straighten your knee.
Piriformis stretch: This muscle is responsible for the lateral rotation of the hip. It is of great importance to athletes who have to change directions such as tennis players, football players, hockey players etc.
Method: Lie down on your back with your legs crossed. Grab the under leg with both hands and pull the knee towards your chest until you feel the stretch in your hip muscles.
Gastros stretch: This muscle along with soleus is located on the back of the calf. It is the calf muscle that propels your leg across the ground while running.
Method: Lean against the wall or any stationery object and place both palms against it. Stretch one leg backwards with your heel firmly positioned on the floor. The other leg should be flexed half way between your back leg and the wall. Your back must be straight and lunged forward feeling the stretch on the calf
Stretching exercises must be performed on a regular basis in order to avail maximum benefits. In case, you feel any pain or unusual sensation such as tingling, dizziness or uneasiness, stop performing these exercises immediately and consult a doctor.