Importance of Stretching Every day and How

Stretching keeps the muscles flexible, strong, and healthy, which is why we need to spend a good amount of time every day to stretch and maintain a range of motion in the joints. Without putting this into everyday practice, the muscles shorten and become tight, so when you are required to use your muscles for an activity, they feel weak and are unable to extend all the way to help you perform the activity to the best of your abilities.

That is why I have put together a guide on why stretching is important and how you can stretch to get the best results. If you feel that you are already stretching enough, then read on to see what other variety of stretches you could add into your routine, and if you are a complete beginner, then read on and start trying to create a routine. The more you practice, the better you get, but do not worry, as all the following stretching exercises are beginner friendly and easy to do!

Ben Svendsen, Level 3 CrossFit coach and co-owner of Red Sun CrossFit, says, “Flexibility exercises are just as important as cardio, strength, and power training. Regular stretching helps increase your range of motion in the joints, improves blood circulation and posture, and alleviates muscular tension throughout the body.” In addition, it enhances your athletic performance and may reduce the risk of injury, which is very important for overall physical health.

Celebrity fitness coach, Kollins Ezekh, also talked about how stretching boosts nutrition supply in the muscles. He said, “When you stretch, you’re improving blood flow in the body and, in turn, circulating more nutrients throughout the body. Stretching also improves your mental state, as it reduces stress and releases tension. It’s a great way to give yourself a mental break, to recharge and calm the mind, especially during this pandemic.”

There are three major types of stretches that you should implement in your life, and these are:

Static stretches

Static stretching is where you stretch a muscle to the end of its range of motion and hold it for 30 seconds or more. This form of stretching helps increase muscle length by organising the muscular fibres in the direction of the stretching force and relieving tension. Static stretches should be done at the end of your workout session in order to aid recovery and improve range of motion.

Dynamic Stretches

Dynamic stretching is where you use repetitive movements that mimic the athletic activity you are going to perform, to improve the range of motion by working the muscles and joints that will be involved in the sport or workout. It is a great way to prime your body for exercise, and it helps increase circulation without making the muscles too loose for exercise, a condition that may lead to injury.

Ballistic Stretches

This type of stretching is typically used for athletic drills and utilises repeated bouncing movement to stretch the targeted muscle group. While these bouncing movements usually trigger the stretch reflex and may cause an increased risk for injury, they can be safely performed if done from low-velocity to high-velocity and preceded by static stretching.

Just like with all the other exercises, proper technique is crucial when doing stretches, so make sure you take care of your body and complete your routine safely. If you require further tips, check out some YouTube videos on stretching HERE and HERE. Try these stretches at home and see how you feel after a week or two!