Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and muscles, and ultimately help you maintain a full range of motion later in life. Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.
1. Stretch and Stretch Often
Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work, so we naturally need to warm up our bodies after remaining immobile for long periods of time. With only ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear. For the best results, hold each stretch for at least sixty seconds[1].
2. Warm up Before a Workout
Similar to establishing a daily stretching routine, warming up the body pre-workout is vital for having a successful session and one of the most important stretching tips. Just grabbing your foot to stretch your calf for a couple seconds could actually harm your body, so make sure you begin slowly and take your time. Attempting any exercise with “cold muscles” or without “waking up the body” will also hurt your body and cause muscle pulls and tendon tears. Try taking a short walk or elongating your stretches for optimal results.
3. Gauge Your Tension
Stretching should never be painful. Monitor how your muscles feel as you stretch. Naturally, you should feel some mild tension, but don’t push yourself past the edge of discomfort. If you’re starting to experience sharp pain or sensations that gradually get more severe, you are doing something wrong. Try to focus on one area at a time so you are only pushing yourself so far. When you begin to feel comfortable stretching, deepen your stretch, but don’t over-exert yourself.
4. Avoid Bouncing
Stretching tips don’t often mention this, but bouncing can be one of the most detrimental things you can do to your body while stretching. When your body constantly shifts, your muscles can tighten, and you can increase the risk of pulling or tearing a tendon. Find your balance or focal point, and remain steady. When in doubt, try using a mirror to watch yourself stretch to improve your form. Don’t be afraid to consult your doctor or trainer for someone to monitor your posture and stance[2].
5. Just Breathe
One of the main benefits of stretching is its ability to help the mind and body relax. Therefore, try to breathe normally and make sure you don’t hold your breath[3]. As you deepen your stretch, make sure to inhale and exhale slowly. Any abrupt, fast breathing or lack of breathing can cause tension in your body and increase your risk of injury. Make sure you are comfortable so that your mind focuses on the task at hand.
6. Vary Your Routine
While stretching, don’t forget to work on opposing muscles and incorporate as many muscle groups as possible in your routine for a holistic workout. Also, one of the most important stretching tips I can offer is to change your routine often so you don’t get bored. Often, boredom can cause carelessness and a loss of focus, which, in turn, can cause injuries. Look to Yoga workouts[4] or Pilates classes, as they are great resources for finding new stretches.
7. Always Remember to Cool Down
Stretching is also an excellent form of recovery to avoid muscle soreness. Don’t overlook this part of a workout, as it releases the tension in your body and increases blood flow to muscles that are warm and worked. Cooling down can prevent injury and decrease your heart rate after an intense workout. Do what you can to help your body quickly recover from your daily exercise routine.
Final Thoughts
Stretching tips are vital when participating in an active lifestyle. However, your body needs fuel to assist you through these daily routines. Therefore, don’t forget to eat the right foods and stay hydrated. Not only do you replenish your body with fluids and nutrients lost, but you can keep your muscles strong and ready for the next routine. If you struggle with stress and anxiety, stretching can help you move into a calmer headspace and find both mental and physical balance. Furthermore, stretching can help you and your body focus on something else, which will help you move past the stress. As you plan your next workout, incorporate time for pre and post-workout stretches to see how it improves your exercise experience.
More Stretching Tips
15 Static Stretches to Totally Enhance Your Workout Routine Daily 15-Minute Stretching Routine to Stay Fit and Flexible 15 Important Benefits of Stretching Before, After, and During a Workout
Featured photo credit: Oksana Taran via unsplash.com
