Stretching is an essential component of exercise. It aims at elongating the muscles, making them more flexible and increasing the range of movement of the joints. Fitness stretching is essential for all individuals because of the number of benefits attached to it.
Stretching exercises are not only good for athletes but also improves the overall quality of life of individuals. There are various types of stretches that are aimed at particular muscles and area of spine and help improve posture and balance.
Stretching for fitness helps increase the body’s flexibility and reduces the risk if injury. It enables you to perform day to day activities with ease. It is recommended to perform stretching exercises at least 3 times a week for 20 minutes in each session to avail maximum benefits. Stretch to the desired position without pain and hold for 10 to 30 seconds.
Benefits of Fitness Stretching
It improves the body’s flexibility, thereby making the individual agile.
Stretching reduces muscle pains, aches and cramping.
It reduces the risk of muscle injury.
It helps improves blood circulation.
It reduces muscle soreness and fatigue.
It increases the efficiency of movements by improving stamina, speed and form.
It reduces the stress levels of the body and keeps the mind relaxed.
It increases the range of motion of the joints.
It improves the body structure and alignment.
It improves muscular balance and coordination.
Types of Fitness Stretching:
There are various types of stretching exercises that help individuals.
Dynamic stretching: This involves moving your body parts gradually in order to increase the range or velocity or both. It comprises of controlled movements of the legs and arms. Dynamic stretching exercises should be performed in sets of 8 to 12 repetitions. It improves kinetic flexibility and is useful before strenuous work outs.
Active stretching: This type of stretching increases active flexibility and strengthens the agonistic muscles. Active stretching exercises are quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. The tension of the agonistic muscles during an active stretch helps to relax the muscles by reciprocal inhibition.
Passive stretching: This is also known as relaxed stretching or static passive stretching. During passive stretching you take a position and hold it with the help of some other part of your body, partner or equipment. This type of stretching helps relieve muscular spasms that are healing after an injury. It is also ideal for cooling down sessions after rigorous workouts and plays a significant role in reducing post workout, muscle soreness and fatigue.
Static stretching: This type of stretching focuses on stretching the farthest and holding the position. It helps you relax and generates an external force by an outside agent, manually or mechanically.
PNF stretching: This is also known as proprioceptive neuromuscular facilitation and is the fastest and most efficient way of increasing static, passive and active resistance. It involves passively stretching a muscle group and then allowing it to contract isometrically against resistance while in the stretched position.
Tips for performing fitness stretching exercises
Warm up: It is essential to warm up for 10 to 20 minutes before performing any stretching exercises as this raises the body temperature, thereby decreasing the risk of injury. This can be done by jogging, skipping and running.
Avoid overstretching: stretch the muscle only to a point of the greatest range of motion and do not over extend. You should feel minimal tightness but no pain.
Maintain uniformity: This means that if you stretch one leg you must stretch the other leg.
Never jerk: avoid bouncing or jumping while stretching as this increases the chances of injury.
Consult a doctor: If you have any health concerns or ailments it is necessary to consult a doctor before performing any stretching exercises. If you feel any pain and unusual sensation such as tingling, dizziness, numbness, etc. stop these exercises immediately.
Fitness Stretching exercises strengthen weak muscles and help reduce lower back strain. They help improve concentration and increase balance and coordination, thereby resulting in fewer accidents and injuries. The key to great health lies in consistency, determination and self discipline.
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