Stretching and flexibility-myths and facts

Regular stretching increases flexibility and reduces the risk of injury. However, as with all exercises, form is important. There are many benefits to regular stretching. Stretching not only helps in increase your flexibility, but it can also improve your posture, reduce stress and body aches, and more.

There are many common types of stretching. They are:

-Active isolated (AI) stretching.

-Static stretching

-Dynamic stretching

-Ballistic or dynamic stretching

Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise.

Dynamic stretches are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.

Another important thing to keep in mind is that use dynamic stretches before exercise to prepare your muscles and use static stretches after exercise to reduce your risk for injury.

Stretching is not just for athletes and gymnasts. To keep your body mobile and independent, you must stretch regularly. Stretching offers a wide range of benefits, from physical to psychological. Whether you do cardio or you prefer strength training, stretching is unequivocally essential. The biggest reason that you should not overlook stretching is that it helps prevent injury.

Some of the benefits are:

•Increases your flexibility-Many studies show that stretching improves flexibility. Better flexibility makes it easier for you to perform everyday tasks like taking something out of a high cupboard and so on. Your body will be able to withstand more physical stress, and your posture will also improve. Better flexibility also reduces your chances of getting muscle cramps.

•Greater range of motion — Different joints permit different levels of movement. The degree of movement depends upon the type of joints and the various tissues around them. Since stretching improves flexibility, it also improves your range of motion at different joints. This means that you can move your joints in different directions without pulling a muscle. And extending your muscles in different directions will also help improve your strength and balance.

•Better posture- In this technological era, machines have reduced the need for manual labor. People spend large parts of their days sitting at their computers with poor posture. Slouched shoulders and hunched backs also affect the circulation and the hormone regulation of your body. The effects become increasingly evident with age. Fortunately, stretching can help correct the posture and avoid other problems related to bad posture.

It helps release tension in the muscles that have become used to the years of poor posture. However, you cannot fix your posture overnight. Stretching regularly for a long time will eventually correct your posture.

•Better Strength- Many people believe that stretching is a light exercise, so it cannot improve your strength. This is an absolute myth. When you stretch, you lengthen your muscles and become more flexible. This improved flexibility makes your strength training more effective by improving your range of movement. Stretching helps remove waste products and increase nutrient supply to muscles. This makes your muscles stronger and healthier.

Other benefits are:

•Improves your performance in physical activities

•Helps to heal and prevent back pain

•Is great for stress relief

•Helps decrease tension headaches

Some of the safety tips that we all can follow while stretching are:

-Don’t bounce.

-Don’t overdo it.

-Don’t stretch beyond the point of comfort.

-Don’t go into your stretches cold.

-Don’t stretch just for the sake of stretching. Do it with complete and utmost interest.

Stretching incorrectly can do more harm than good. Diana Solares, Physical Therapist with West Kendall Baptist Hospital, says it has been shown that stretching for static holds for a long time prior to any kind of strength training increases the rate of injury. She recommends doing more dynamic movements while stretching, but not holding the position. “Another way is ramping up. If you’re going to squat you should squat with baby weight and then increase the weight until you get the weight that you were planning on using,” says Brian Betancourt, Exercise Physiologist with Baptist Health South Florida.

Whether you’re new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. By inputting 5 to 10 minutes of dynamic and static stretches into your daily workout, you can increase your range of motion, improve your posture, and ease your mind with peace!