Stretch before and after workout
Focus on fitness is not a big deal. However, not all people stretch before exercise. You must concern about stretching too. Don’t skip stretching. Advanced studies show that stretching has to happen regularly and it is good for everyone.
for example, sitting in a chair all day watching a computer will make your hamstrings tight and may feel neck pain too. Stretching your leg, straighten your knee and stretching neck may give some relief for the problem.In a stretching position, hold the stretch for at least 20 seconds. Do not try to bounce from the locking position suddenly. Sometimes it may lead to injury. You’ll feel tension during a stretch, but you should not feel pain. If you feel pain stop stretching that muscle and consult a doctor or physio, some issues are there related to that tissue
“The keys to health and weight-loss: stress reduction, sleep, deep breathing, clean water, complete nutrition, sunshine, walking, stretching, meditation, love, community, laughter, dreams, perseverance, purpose, humility, action.”
― Simple Reminders: Inspiration for Living Your Best Life
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Why Stretching Before Workout-10 Reasons
1. Stretching keeps the muscles flexible, strong, and healthy
Stretching once today won’t magically give you perfect flexibility. You need to do it over time and remain committed to the process.
Flexibility increase range of motion which may reduce the problems related to aging
2. Reduce joint pains
When you call your muscles for any activity, they may be weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
3. Muscles shortening
It is the situation in which muscles are unable to perform to its full physical capacity caused by a limitation of the natural range of motion (ROM).
In the future, it may lead to joint stiffness
4. Reduce risk of muscle cramp and injury
A muscle cramp is painful contraction/tightening of muscles that may occur unknowingly and can last for minutes
Decrease muscle stiffness
5. Increase body awareness
Your workout includes so many reflex factors. Stretching uphold your body aware of the things you are doing.
Make the body prepare to gain the tension we give to the body during workouts
6. Relieve post-exercise aches and pains
Nowadays problems associated with back pain are increasing day by day. Continous work may risk your spine with stress.
To relieve it stretching will help you
7. Can manage stress
Make the body available for handling stress during workouts.You feel easy while workout with heavy weights.
Also when you feel stress during working hours stretching will give slight relaxation
Reduce serious headaches
8. Promotes circulation
Your muscles will get a great amount of blood while stretching. It will increase blood circulation to the entire body cells.
9. Improves posture
Stretching will strengthen your weak muscles. There may be muscle imbalances in your body which leads to irregular posture. A good body posture gives you better confidence. After all your body will gain better alignment.
10. Enhance your outcome in physical activities
You will be physically active. Your body will be always pumped up. Emotionally you will be very active
Five Minutes full body stretching
TYPES OF STRETCHING
Static Stretching
Slowly stretch the body parts such as the neck, legs, and back to its high extended position and then hold it for 30 seconds. It involves a mild, painless pulling sensation. You feel the stretch through the entire body.
Passive Stretching
In passive stretching help of a partner is needed. You may stand while your partner raises your leg and help you to stretch or you both can pull backward.This will stretch your lats. This stretching relieves muscle spasms and reduces muscle fatigue and soreness after a workout.
Dynamic Stretching
Dynamic stretching is swinging your hands and legs. This will increase your joint strengths and also develop your range of motion. Gradually try to increase speed. Increasing speed implies you had a strong joint.
Ballistic Stretching
Active Isolated Stretching
Active isolated stretching used by professionals: athletes, trainers, massage therapists. Hold the body part steady without any assistance other than the strength of your muscles. Active isolated stretching works with natural physiological processes to increase muscle elasticity and improve circulation.
