About Stretching Exercises

Stretching exercises have many benefits for your body. They should be performed before and after exercising, and can be done on a daily basis to keep your body limber. Stretching exercises are simple to do, and are not meant to strain your muscles. After stretching, you should feel invigorated and relaxed.

  1. Significance

    • As we age, our bodies lose certain qualities that used to come so easily, such as flexibility and circulation. To age more gracefully and continue to be independent, it's important to stretch the muscles so the body can be refreshed and revitalized on a regular basis. It keeps our bodies strong and more resilient in the long run.

    Tips

    • There are many types of stretching exercises, but they all work to target major muscle groups. Focus on the arms, legs, abs, back and neck. Try warming up your body first by walking around and pumping your arms, so you don't risk injuring your muscles. Your body should be warm, not cold, before stretching or working out. You should also avoid bouncing while you stretch, because it can increase your risk of tearing a muscle. Instead, take a deep breath, stretch as far as you can go (without pain) and breathe out.

    Benefits

    • Stretching can improve your range of motion in your joints, which puts you at less risk for injuries and also improves the circulation of blood in your body, which can help repair muscles faster. In addition, stretching can help you maintain proper posture, because it releases the tension in your muscles and enables you to stand up straighter and hold yourself in a more balanced way. Because stretching exercises relieve tension in your muscles, they can allow you to relax, too.

    Time Frame

    • Some fitness instructors and trainers advise that you should perform your stretches in three sets for 30 seconds, while others say you should hold your stretches for a few minutes or even longer. However, the longer you try to stretch in the same position, the more likely it is that the stretch receptors in your muscles will disengage. It's best to do a variety of stretches and hold them for as long as you can, but release your muscles when you no longer feel the stretch.

    Considerations

    • If you are active in sports or exercise on a regular basis, you should stretch as often as you can. Although it can be somewhat time-consuming, it can reduce your risk of injury and enable your body to be limber and flexible. Keeping a daily journal with a checkoff list can help you maintain your stretching exercises and ensure that you are engaging all of the muscles in your body.