The importance of stretching for physical and mental health
Stretching is indispensable for a good quality of life, regardless of whether you train or not! Understand all about the importance.
Have you ever felt pain and discomfort in some areas of your body during the day, after training, or even just after waking up? Well, you should know that there may be several causes for this, however, most of the time the lack of stretching is the main responsible.
It turns out that besides helping to combat postural problems, headaches, neck and back pain, stretching is also essential to increase your flexibility and even your mental health, after all, it helps relax the body and the mind, reducing stress.
If these were not enough advantages to start stretching right now, you should also know that stretching has the same effects on those who do not train. In other words, its benefits can be enjoyed by everyone!
Learn all about the benefits of stretching and check out some tips on the subject. So start stretching now and stay with the content.
What are stretching exercises?
In a nutshell, stretching is a muscle exercise that aims to stretch and elongate the limbs, nerves, tendons, and muscle fibers. In addition, they are capable of relaxing the muscles and increasing their flexibility.
When done correctly, stretching can also prevent injuries, improve blood circulation, and relieve the stress and tension that accumulates in everyday life.
Although there aren’t many secrets to stretching, besides being careful with sudden, fast, or aggressive movements, it’s important that you know that there are different types of stretches and each one works better in a certain situation:
Dynamic stretching is a type of exercise that can be performed by moving different parts of the body simultaneously and rhythmically.
This type of stretching is well suited to be done before medium/high intensity physical exercises such as running, jumping, and weight lifting. Besides stretching, they also pre-warm up the body.
Some examples of dynamic stretching are trotting, walking, and weightless squats.
Passive stretching can be performed with the support of a machine or a fellow trainee.
This is the only type of stretching that requires outside interaction, and because of this, it is important to be very careful with the force applied and the anatomical limits of each person.
Commonly performed after more intense physical exercises, passive stretching is usually done with the support of rope, elastic, walls, or other objects. Its main objective is to increase the range of motion and relax muscles that have been tensioned.
Finally, static stretching is the most common type of stretching practiced. To perform it, simply extend the muscles of the limbs in a static manner for about 20 to 60 seconds.
Although static stretching is simpler, it also brings several advantages and benefits to the human body. In addition, it is the most suitable for those who do not have a physical exercise routine and has no contraindications.
Benefits of stretching
Just like maintaining a routine of physical exercise leverages general well being, regular stretching also brings advantages to the body and mind.
Continue with us in this content and check out the main benefits of stretching.
Even if you do not train, regular stretching will help you improve the flexibility of your muscles, increasing the range of motion you perform during your daily routine. It also gives you more freedom and safety from injury.
However, if you are already an amateur or professional athlete, flexibility is indispensable. Only with it will you get the most out of your workouts.
The injury prevention that stretching exercises bring is directly related to the previous benefit; increased flexibility.
It turns out that once your muscles and tendons are more flexible, they are also less at risk of injury, especially in sports activities that are not so frequent, like a soccer match between friends in the middle of the week.
For those who practice regular physical activities, preventing injuries through stretching is even more important; after all, the muscles of those who train frequently are much more exposed to these problems.
Relief from stress and tension
Another great advantage of regular stretching practice is the relief from stress and tension accumulated in the daily routine, which consequently brings more comfort, well-being, and quality of life.
Improved blood circulation
Finally, stretching also helps blood circulation, facilitating the transport of oxygen and nutrients to the muscles.
Again, those who train can feel these effects with a little more intensity, after all, with better blood circulation, more strength and energy are released, bringing positive results in physical performance.
Stretching for those who train and those who don’t, what is the difference?
Well, basically, everyone is subject to injuries and postural problems, so everyone should stretch regularly, i.e. at least once a day.
However, the main difference between stretching for those who train and those who don’t is that more active people are more exposed to injuries and muscle complications, so stretching is almost mandatory for them.
How to include stretching in the routine of those who don’t train?
We understand the hectic routine of work, kids, home, etc., but although it may seem like you won’t have time, keep in mind that a good stretch can be done in just 15 minutes.
So, get into the habit of doing some exercises during your lunch break, or if possible, during your afternoon snack at work.
In addition, stretching in the morning, when you wake up or before going to bed, is also very welcome. Check out some static stretches that you can do to stretch during the day:
(insert some 6 illustrations of basic stretches)
How can I include stretching in my physical activities?
If you already work out and want to include stretching in your routine, it is important to consult a physical therapist, a doctor, or the personal trainer at your gym.
Ask this professional for a list of some exercises based on your physical activities, and he/she will guide you on the best stretches for your workout, lifestyle, and goals. But in general, stretching should be done every day, before and after your workouts.
So, let’s stretch?
In this content you have checked the importance of stretching for those who train and how it can also help in the daily life of those who don’t have this habit. Sooro Renner – Nutrition that generates results.