Few Potential Benefits Of Daily Stretching : Everyone Should Know
What is muscle stretching or stretching?
Stretching is an exercise that aims to develop flexibility, prevent muscle pain and promote recovery after exercise, whether in a sporting or professional setting. When we speak of stretching, it corresponds to the fact of carrying out large movements by deploying/extending one or more muscle groups. Stretching requires no outside equipment. This body practice slightly increases breathing and heart rate. On the other hand, it should not normally create pain, in which case it is better not to maintain or repeat the exercise!
Types of stretches :
The way to stretch differs depending on the practice. We will not stretch in the same way if it is a question of evacuating the tensions accumulated during the day, if it is a question of stretching after a physical effort, or even to recover. There are two stretching practices: static stretching (maintaining the position while remaining motionless) and dynamic stretching (in motion). We look for the first when we want to gain muscle and joint amplitude and flexibility, and the second to warm up the muscles.
How to stretch ?
• Hold each position while remaining completely still.
• A gentle physical activity accompanied by deep inspirations carried out before the stretching session helps to warm up the muscles.
• During the stretching session, deep inspirations promote muscle relaxation.
• Wear comfortable clothes.
• Take your time so that the stretching session is a relaxing time.
The benefits of daily stretching according to experts :
Discover the reasons why stretching your muscles, joints and tendons plays an essential role in your training. Sometimes, when you’re short on time, it’s easy to skip pre- and post-workout stretching. Yet many experts agree that they are an essential part of any workout routine and as such should not be sacrificed in any way. Whether you are athletic or not, taking the time to stretch your arms, back, or even your shoulders and legs is as good for physical as it is mental health. Here are the main positive effects of a stretching session on the human body.
1. Relieves pain :
Staying in front of a screen for several hours in a seated position, with the head slightly tilted forward and the back hunched, can cause postural deformations and be a source of back and neck pain. If in some cases it is necessary to consult a specialist, in the less serious cases, stretching can be enough to reduce the symptoms. For the neck, for example, you can simply drop your head forward, then raise it and bring it back, without forcing it. Movements should be slow and gradual. And to relax the whole back, stand up, and grow up to the maximum, arms stretched upwards, hoisting yourself up on your tiptoes.
2. Gives energy :
Stretching as soon as you wake up stimulates blood circulation and re boost the body efficiently and gently. In the morning, while you are still in bed, you can opt for the butterfly stretch, which allows you to open your hips and free your lower back. Lying down, arms along the chest, bend your knees, put your feet plant against plant, and bring your thighs as close as possible to the mattress while turning your head to the left, then to the right. If you prefer to stand, put your feet parallel, lean forward very gradually as if to touch your feet, gently rolling your head and having your arms relaxed down. Then let the back round out and unroll it vertebra by vertebra. While breathing deeply, then slowly come back up, unrolling each part of the body.
3. Develop flexibility :
With age, but also due to lack of physical activity, joints and muscles tend to stiffen. As a result, certain everyday actions, such as putting on your shoes, can become complicated, even painful. This is why it is essential to maintain, or regain flexibility, by stretching daily (about 10 minutes a day, or 20 minutes every two days). These make it possible to lengthen and relax the muscles, and to improve the range of motion.
4. Reduces stress :
Stretching also releases stress , reduces anxiety, and revitalizes the nervous system. To do this, nothing like Uttanasana or intense stretching. This exercise relieves tension in the shoulders and neck. Standing with your feet parallel (hip-width apart), lean completely forward to bring your belly closer to your thighs, while breathing with your belly to push more oxygen into the lungs. Then gently straighten up and repeat the movement.
5. Stretching can reduce back pain :
Back pain is a common condition that affects eight out of ten adults in the United States at some point in their lives.
A 2015 study published in the Journal of Physical Therapy Science had people practice a 20-minute stretching routine who suffered from back, shoulder, neck and pelvic pain due to poor posture. .
Result: they reported a decrease in their level of pain in the first weeks following the start of the program. The authors cite other studies with similar results, including a trial in which volunteers experienced a significant reduction in pain in the neck and shoulders after practicing stretching for four weeks.
In addition, a British research team that carried out a systematic review in 2016 concluded that exercises combining flexibility, muscular strength and aerobics can help relieve nonspecific chronic back pain. Specifically, the results suggest that stretching back muscles and ligaments can increase range of motion and, therefore, lead to smoother movements.
6. It’s Proven: Stretching Improves Sleep Quality :
An international research group has analyzed the effects stretching and resistance training might have on chronic insomnia, a sleep disorder that the Sleep Foundation says affects between 10 and 30 percent of adults in the United States. The results, published in 2019 in a Brazilian scientific journal on psychiatry , established that participants who performed the stretches and workouts experienced “significant improvements” compared to people in the control group regarding the severity of insomnia, time to falling asleep, sleep interruptions, as well as sleep efficiency and duration.
7. Stretching can promote heart health :
Stretching your legs may have significant cardiovascular benefits. That’s what a 2020 study published in the Journal of Physiology suggests .
The study authors divided healthy adults into two groups: one group had to stretch five times a week (with exercises focused on the hips, knees and ankles) for a total of 12 weeks, while the other group did not stretch at all.
After the trial was completed, the researchers found that the stretching group had better blood circulation, as well as lower arterial stiffness and blood pressure.
Poor blood circulation is a risk factor for cardiovascular disease, diabetes and stroke.
The authors therefore suggest that a leg stretching routine could prevent these conditions and prove beneficial for high-risk people with reduced mobility.
8. Stretching may aid mobility in seniors :
“I’ve seen it myself and with my clients,” says Ellen Barrett. Stretching helps improve mobility, or at least maintain it, and mobility is essential to maintaining youth and physical abilities. »
According to a systematic review and meta-analysis of 24 clinical trials published in the journal Topics in Geriatric Rehabilitation , seniors who stretched regularly had faster gait, better range of motion in the hip flexors, and increased better ankle dorsiflexion (foot flex) compared to the control group.
The researchers added that stretching sessions could offer a way to combat age-related loss of mobility. “As we get older, muscles and connective tissue tend to stiffen.
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