Stretching: 5 Benefits You Need to Know
Do your joints and muscles frequently feel stiff and achy, especially after a long day at work or a challenging workout? Are you exercising regularly but not seeing the improvements you want? If you’re not regularly stretching, this could explain why!
It is a myth that only competitive athletes or runners need to stretch. In fact, regardless of your activity level, we all need to stretch to protect our mobility and independence. Stretching has many health benefits, and we are here to help!
5 Evidence-Backed Benefits of Stretching
Research shows that stretching improves your health in several ways. Here are five reasons to add it to your weekly exercise routine:
- Reduces muscle tension. Chronically tense and tight muscles have restricted blood flow and may not activate as effectively. Stretching (especially with tools such as foam rollers) alleviates this tension and helps muscles contract more efficiently—then relax more fully.
- Increases the range of motion in your joints. Joints that move better work better! Stretching helps your joints move fluidly and throughout their full range of motion. This improves movement efficiency and function, which means better performance.
- May reduce your risk of injury. Stretching prepares your body for exertion, improves posture, helps correct muscle-length imbalances, and maximizes flexibility in the hips, shoulders, and ankles—all of which are essential for improved injury prevention and spinal health.
- Improves circulation. In addition to improving muscle mechanics, enhanced circulation can accelerate your recovery, reduce post-workout soreness, and increase your energy levels.
- Helps ease stress. There’s a strong link between physical tension and mental tension. You can ease psychological stress by alleviating physical tension with a consistent mobility routine. Evidence shows that stretching before a workout improves your “psychological readiness.” It helps you get your head in the game.
3 Tips to Improve Your Stretching
Not all stretching is created equal. Here are three tips to ensure you’re stretching the right way:
Don’t Stretch Cold
While it may reduce the risk of injury, it may cause tissue damage without a proper warm-up. Warming up ensures your tissues are warm enough and pliable enough to withstand stretching demands. Before any session, try a simple 5-minute routine such as light jogging or cycling that gets your heart rate slightly elevated, your limbs moving, and your blood flowing.
Try Dynamic Stretches
Dynamic stretching uses gentle and controlled movements of multiple muscle groups o gradually increase your range of motion with each successive repetition. For example, when doing arm circles, the arms are held in a straight position, and the circumference of the range of motion in the shoulders gradually expands with each circle.
Know Your Body
Understand your body and your particular needs. Everyone has different mobility and limitations. And if pain or injury strikes, don’t ignore it!
Need Help Reaching Your Health Goals?
Living an active lifestyle is one way to stay healthy. If you are unable to be as active as you would like, don’t ignore your pain. Chiropractors are trusted health partners that can help you regain and maintain your health so you can live the active lifestyle you desire. the form below! Call your nearest MCR Chiropractic to schedule an appointment or complete the form below!
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