Flexibility is an important part of fitness. You can increase or maintain your flexibility by performing stretching exercises. Stretching exercises can be used as a warm up for an aerobic or strength training workout, or be performed on their own. There are several benefits to be gained from regular stretching. When you stretch regularly, the resulting increase in flexibility makes tasks like bending and lifting easier.
Stretching also improves the range of motion in your joints. When you have a good range of motion, you are less likely to fall. Avoiding falls is especially important as you age. Blood flow to your muscles is also increased when you stretch, making better circulation another benefit of stretching.
- If you are feeling stressed, stretching can relieve tension in your muscles and improve your overall mood.
- If you exercise regularly, you should stretch as part of every exercise session. Otherwise, three times a week is sufficient to enjoy the benefits that come with stretching. A few tips to maximize the benefits of stretching include:
- Focus on the major muscle groups including the shoulders, thighs, calves and hips. In addition, you should stretch the muscles and joints you use regularly.
- Before stretching, do a light warm up for 5 or 10 minutes to warm up your muscles. This way, you will avoid injury.
- Hold stretches for 30 seconds so that the targeted muscle group receives the full benefits of the stretch.
- Avoid the temptation to bounce while you stretch. This can cause small tears in your muscles.
- While you should feel some tension during a stretching routine, it should not hurt. Stop if you experience pain.
- Be sure to stay relaxed and breathe while you are stretching.
Finally, don’t overexert yourself. If you have a chronic injury, you might need to modify your stretching routine. In the event you have a strain, stretching can cause further injury. When in doubt, talk to your doctor, trainer or physical therapist about the safest ways to perform stretching exercises.