Did you know that stretching is just as critical to your overall health as eating and working out? When you stretch, you are increasing blood flow throughout your body and bettering your range of motion. This can help lower your risk of injuries, better your posture, and streamline daily tasks. Companies like The Muvement Pros can like The Muvement Pros can assist with mobilization, relieving pain, and easy movement! In this post, we’ll discuss the [value of stretching and offer some pointers for getting started!
Why is stretching important?
Stretching is important for of reasons. First, it helps to increase blood flow throughout your body. This increased blood flow can aid in reducing the risk of injuries and improve your overall posture. Additionally, stretching can help to improve your range of motion and make daily activities easier. Finally, stretching is an amazing method to relax your muscles and lower stress. Stretching and flexibility classes can be a terrific way to unwind after stressful day.
Static and Dynamic Stretches
There are two different types of stretches: static and dynamic. Static stretches are when you maintain a position for an extended period of time, usually 15-30 seconds. Dynamic stretches are those in which you move through a range of motion repeatedly, such as walking lunges or arm circles. Stretching trainings frequently include a combination of static and dynamic stretches, which is essential if you want to reap the greatest benefits from your regimen. Because they help to lengthen your muscles and increase flexibility, static stretches are essential. Dynamic stretches are vital since they aid in warming up and prepping your muscles for activity. The ideal stretching to do is dynamic stretching prior to exercise and static stretching following exercise. However, static stretches are typically done at the start of flexibility training classes to help you unwind and focus on your breathing.
Examples of static and dynamic stretches are listed below:
Static Stretches:
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Quadriceps stretch: Standing with one leg behind you, grab your ankle and pull it towards your glutes. Hold for 15-30 seconds.
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Hamstring stretch: Lying on your back, extend one leg straight up and hold onto your thigh or ankle. Pull your leg towards you until you feel a stretch in the back of your leg. Hold for 15-30 seconds.
Dynamic Stretches:
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Walking lunges: Start by standing with your feet together. Step forward with one leg and lower your body until your front thigh is parallel to the ground and your back knee is close to the ground. Return to the starting position and repeat with the other leg.
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Arm circles: Start by standing with your arms extended out to the sides at shoulder level. Make small circles forward for 30 seconds, then switch directions and circle backwards for 30 seconds.
What to Do First
Starting softly and progressively increasing the intensity of your stretches as time continues is crucial if you are a beginner to stretching. It is also important not to push yourself past your limits. If you feel pain, stop the stretch and contact a doctor or physical therapist.
Here are some tips for getting started:
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Find a comfortable place to stretch. A mat or towel on the floor will work perfectly.
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Start with static stretches and hold each stretch for 15-30 seconds.
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As you become more flexible, you can add dynamic stretches to your routine.
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Stretch every day for the best results!
PNF Stretching
PNF (proprioceptive neuromuscular facilitation) stretching is a type of stretch that uses both the stretch reflex and the Golgi tendon reflex to attain a greater range of motion. PNF stretching is typically done with a partner who administers pressure to the muscle group being stretched. The individual then contracts the muscle group for a brief period of time before relaxing. This process is repeated a few times to aid in increasing flexibility. If you don’t have a partner who is an expert with PNF Stretching, consider employing a stretching specialist, such as the professionals at The Muvement Pros! There are many benefits of PNF stretching, including increased range of motion, improved circulation, and decreased risk of injury. PNF stretching is an advanced form of stretching and must only be attempted with the guidance of a qualified professional.
Why not give stretching a shot now that you have a little more knowledge about it? Stretching for just a few minutes daily can have a huge impact on your general health!