LET’S NOT OVERLOOK STRETCHING
When it comes to fitness, we immediately think of cardio or resistance workouts, running or weight lifting. We may overlook the fitness benefits of stretching. If so, this is unfortunate, since stretching offers a wide range of benefits that can enhance our physical performance and general well-being.
This article will explore the numerous advantages of incorporating stretching into our fitness regimens.
“Cold stretching” or stretching before warming up – or using stretching as a warm up – is not recommended. It is possible to injure ourselves if we go directly into stretching when our bodies are cold. This is an important point that I have seen ignored by many tennis players (amateurs, not pros).
Dynamic stretching is the way to go before an athletic event or workout. This is slowly performing movements that are similar to what will come later, then speeding up. The best way I know to describe this is to think of what Rafael Nadal always did on a tennis court before the match began. He was a bundle of energy, jumping in place, moving his arms and legs slowly, then quickly. He was soon perspiring and ready to go. It’s just my opinion, but he was the most athletic tennis player ever.
This post will continue with more about the health benefits of stretching, a few videos and some equipment to help us to improve our flexibility.
THE BENEFITS
- Improved flexibility. This is the ability of our muscles and joints to move through their full range of motion. Regular stretching helps to lengthen muscles and increase joint mobility, making it easier and more comfortable to perform exercise movements. This reduces the possibility of injury and enables us to perform more efficiently.
- Enhanced range of motion. A broader range of motion allows us to engage more muscles groups during exercise. This improves muscle balance and allows us to avoid strain on specific muscles. We can then improve our technique, whether playing a sport or working out.
- Injury prevention. Injuries are common in sports activity or workout routines. By reducing muscle tension and promoting joint flexibility, stretching helps to prevent sprains, strains and other injuries.
- Better posture. Poor posture is common in today’s sedentary society. It also may lead to health problems. Stretching exercises can correct posture problems by lengthening tight muscles that pull our bodies out of alignment. For example, stretching the chest muscles and hip flexors can counteract the hunched shoulders and forward-leaning posture we often see.
- Stress reduction. Fitness is not just about physical health; it’s also about mental well-being. When we stretch, our bodies release endorphins, which are natural mood lifters. Additionally, stretching can promote relaxation by improving blood flow, reducing muscle tension and calming the mind.
- Better athletic performance. Stretching allows athletes to move more freely and efficiently. A runner, a basketball player, a gymnast – any athlete – can improve agility, balance and overall performance by a stretching routine.
- Better circulation. Stretching increases blood flow to the muscles, which aids in nutrient and oxygen delivery. Better circulation helps with muscle recovery, heart health and reduction of the risk of blood clots.
VIDEOS
Here is an excellent full body stretching workout for relaxation. – 20 minutes, female instructor.
This routine is for people who are not flexible – 8 minutes, male instructor.
This video shows a 15-minute routine for flexibility and mobility – 15 minutes, female instructor
Stretching for seniors video – 8 minutes, male instructor
Dynamic stretching video – 5 minutes, male instructor. He explains the difference in static or cold stretching and the dynamic form.
EQUIPMENT
Amazon has several items that will enhance our stretching routines. As an Amazon associate, I am able to use their links within my articles to show relevance. I may benefit from activity on these links, though this has no effect on the pricing.
With each link, there are images, descriptions, reviews and access to similar items at different prices or for different usages. Expect good service, fair prices and huge inventories with Amazon.
10-minute stretching (a paperback)
FROM BULLWORKER – The Iso-bow from Bullworker was made for stretching. See my Bullworker link at the side of my website. Click on the red link for complete information on all of Bullworker’s products.
This video will show the use of the Iso-bow as an isometric tool for back strengthening.
FINAL THOUGHTS
Stretching is becoming more and more important to athletes as they learn about the benefits. I see baseball teams going through stretching exercises before a game, not cold stretches but the dynamic ones. But on hot days, they get into the static stretches after a period of time.
Some bodybuilders like to use stretches after a set of reps, as a sort of super set.
We amateurs can benefit from stretching to improve our fitness, both physically and mentally. The key is consistency.
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Be well and stay motivated!
