Stretching is an essential part of any exercise routine: it improves flexibility, reduces the risk of injury, and enhances overall performance. Building a relationship with your body through stretching kindles a love for training, enhancing exercise as a whole. Relaxing into a stretch as your breathing becomes progressively slower triggers the muscle to relax and lengthen. Stretching is a necessary counterbalance to resistance training. Many people suffer from weak back, glutes and hamstrings leading to mobility and strength issues; the shoulders can become especially weak and susceptible to injury without sufficient use. Hanging and overhead exercises should be a part of everyone's workout routine.
The range of dynamic and static stretches combined with breathing patterns can create near endless training variations. However, fundamental movement patterns mixed with clear breathing guidelines can make stretching quick and easy with all the benefits. Dynamic stretching should generally be done before exercise while static stretching is good after exercise or before sleep.
Dynamic stretching helps to increase blood flow to the muscles and joints, which can help to improve flexibility and reduce the risk of injury. It is also a great way to prepare the body for more vigorous exercise by increasing heart rate and breathing.Static stretching involves holding a stretch for an extended period; this is typically done after a workout or activity and can involve holding a stretch for 15 seconds or longer. Static stretching helps to improve flexibility by elongating the muscles and increasing range of motion. It can also help to reduce muscle soreness and stiffness, which can occur after exercise.
While both dynamic and static stretching have their benefits, there are some drawbacks to each type of stretching. Dynamic stretching can be more challenging to perform correctly, and if not done properly, it can increase the risk of injury. It is also not suitable for individuals with certain health conditions or injuries. Static stretching, on the other hand, can be less effective for improving performance and may not be as beneficial for individuals who are looking to increase strength or power. An increase in range of motion may be necessary in certain areas and may create a need to add static stretching.
Static stretches
Hamstring stretch: The hamstring should be stretched and targets the muscles in the back of the thigh and can help improve flexibility in the hips and lower back. To perform this stretch, start by sitting on the ground with your legs straight out in front of you. Slowly hinge forward from the hips, reaching for your toes. Aim to have palms on soles of feet. This is as much a back stretch as it is a
Chest stretch: This stretch targets the muscles in the chest and can help improve posture and reduce tension in the upper body. To perform this stretch, rest on the shins and lean back, holding the tips of the fingers on the ground behind the feet. Look up slowly Hold for 15-30 seconds, then release.
Pigeon stretch with elbow raise: This stretch targets the muscles in the front of the hip and can help improve flexibility in the hips and lower back. To perform this stretch, The back leg should be as straight as possible. If the floor is too intense, perform the stretch in a chair where the hips are above the knee.
Y- Raise: This stretch can be performed squatting, sitting or standing. Face palms inward and raise arms forward slowly. Aim to get wrists behind ears by gently moving the arms behind the head.
It is important to remember that when performing any stretch, you should never push yourself beyond your limits or experience pain. Start slowly and gradually increase the intensity of your stretches over time. Additionally, it is recommended to stretch after a warm-up, such as light cardio or dynamic stretching, as this can help prepare your muscles for deeper stretches.
Dynamic stretching
Dynamic stretching involves moving the body through a range of motion, which helps to warm up the muscles and prepare them for exercise. This type of stretching is typically done before a workout or physical activity and can involve movements such as walking lunges, arm circles, and leg swings. The shoulders can require movement across several planes. Overhead dynamic movement should be performed slowly until a base level of experience is built (twice a week for 3 months).
Breathing during stretching
Breathing is an essential component of stretching to increase flexibility. The human body functions through a complex interplay of different systems, and breathing plays a crucial role in coordinating these systems during physical activity. When you breathe during stretching, you activate your parasympathetic nervous system, which helps to relax your body and reduce tension. This, in turn, allows you to stretch more effectively, with a reduced risk of injury.
When you breathe during stretching, you allow your body to relax and release tension. As you inhale, your diaphragm descends, expanding your lungs and allowing more oxygen to enter your bloodstream. This oxygen-rich blood is then carried to your muscles, where it helps to reduce tension and increase flexibility. When you exhale, your diaphragm contracts, expelling carbon dioxide and other waste products from your body. This waste removal process helps to reduce inflammation and promotes healing.
Breathing also helps to coordinate your movements during stretching. As you inhale, you can focus on expanding your lungs and relaxing your body, which allows you to stretch more deeply and effectively. As you exhale, you can focus on contracting your muscles and deepening your stretch. This coordinated breathing and movement helps to improve your flexibility over time, as your muscles become more accustomed to the stretching process.
One of the best ways to incorporate breathing into your stretching routine is to practise yoga. Yoga is a discipline that emphasises breathing, movement, and meditation, and is an excellent way to improve flexibility and reduce stress. During yoga practice, you will be encouraged to breathe deeply and focus on your breath as you move through different poses. This coordinated breathing and movement helps to deepen your stretch and increase your flexibility over time.
Summary
Stretching has many benefits, including improving flexibility, reducing the risk of injury, and enhancing overall performance. Building a relationship with your body through stretching can enhance your exercise routine and kindle a love for training. Stretching can help to relax your muscles and improve your range of motion. It can also reduce muscle soreness and stiffness that can occur after exercise. Additionally, stretching can improve posture and reduce tension in the upper body, hips, and lower back. Finally, incorporating breathing into your stretching routine can help to activate your parasympathetic nervous system, which relaxes your body and reduces tension. Stretching improves your ability to move without having to tire you out.
Who knew you were so flexible?!