Stretching increases the body’s flexibility, blood circulation and balance. It plays a vital role in reducing the risk of injury while working various muscle groups.
Stretching routine is a significant part of various training sessions such as strength training, bodybuilding, weightlifting, endurance etc. It is usually performed after a mild warm up routine and during cooling down sessions. Stretching leads to the development of good training habits in individuals and athletes. It is important for you to develop a consistent routine for stretching exercises and stick to it rigidly. The order of stretching in any exercise is not very important but emphasis must be laid on performing the same stretches in the same order.
Stretches are the easiest form of exercise and can be performed anytime and anywhere. They are also the most effective part of any workout regime and are less likely to cause injury when performed correctly. The muscles need to be properly warmed up prior to conducting any stretching exercises. A rise in core body temperature increases the malleability of the muscles, tendons and ligaments. 5 to 7 minutes of moderate exercise are sufficient to raise the body temperature.
Benefits of a stretching routine:
Stretching prevents muscle pains, cramping and aches.
When done properly, it reduces the risk of injury during strenuous exercise sessions.
It reduces muscle soreness and fatigue.
It elongates the various muscles of the body and improves the overall form.
It relaxes the body and mind.
It decreases the levels of stress and fatigue.
Exercise and stretching:
Before performing any rigorous workouts it is advisable for you to conduct a mild warm up routine comprising of running, walking, jogging, treadmill exercises, etc. This must be followed by a regular
stretching routine in order to get the blood flowing to all the parts of the body, reduces the risk of injury and prevents muscular tension. Stretching exercises prepare the body for heavier workouts such as weightlifting, strength training, resistance training, etc. It increases the flexibility of the muscles and enables you to apply maximum range of motion to the joints. This makes it easier for you to perform heavy workouts, increases the intensity of your exercise sessions and improves your overall performance. Flexibility training is an essential part of various sport regimes such as gymnastics, aerobics, fitness ball exercises, general fitness, weightlifting, bodybuilding, pole jumping,
high jumps etc.
Before performing any stretching exercises it is important for you to take guidance from a certified instructor in order to gain maximum benefits from your flexibility program. Most stretching exercises require the application of the right techniques and if performed incorrectly can even lead to an injury or aggravate an existing problem. A number of stretching exercises help cure joint pain, lower back pain, muscle pain etc. if done by using the proper form. But if you have a history of chronic pain, it is better to take expert advice and select the exercises accordingly.
Tips for performing stretching exercises safely:
All warm up routines must consist of pulse raising activities accompanied by flexibility and stretching exercises.
The muscles must be stretched only after a warm up has been conducted.
Never stretch beyond a point where you feel pain or discomfort.
Avoid bouncing during a stretch. This may result in an injury.
Stretches are static in nature and must be held for 30 to 60 seconds.
Do not hold your breath during a stretch.
Stretching exercises must be performed before and after all exercise regimes.
Stretching elongates the muscles, thereby reducing muscular tension and relaxing the body. It is meant to be a pleasurable activity and must be done regularly in order to gain maximum benefits. A stretching routine must be part of your daily schedule in order to reduce the risk of injury and promote the overall wellbeing of the body. However, it is essential for you to consult a registered medical practitioner in order to determine which exercises are likely to benefit you most. If you are suffering from any injury or chronic back pain, you must not perform some of the stretching exercises as they may increase your suffering.
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