The Benefits of Stretching

As the body starts to age, it becomes easier to blame our achy back and painful limbs on getting older, but many people fail to realize that the level of movement the body was once used to is no longer the same. Overall, there are fewer walks around the block, jogging in the park, and participating in energetic activities. People also tend to stay dormant for longer periods of time, where the muscles and other parts of the body start to fight back with pain, tension, and discomfort.

Flexibility and range of movement also start to decrease and before you know it, muscle mass deteriorates and the body begins to increase the level of discomfort you feel in the morning, during the day, and especially at night. While some people gripe that they are unable to perform the actions they once enjoyed, there are other ways to satisfy the body. Stretching is easy to complete, uncomplicated, and doesn’t cost a penny. There is no need for equipment (unless you want some) and the benefits that come from a good stretch are ever lasting.

The Benefits of Stretching

No matter how old you are, stretching carries a wealth of benefits that affect the mind, body, and soul of an individual. Stretching has the power to reduce the tension built up in muscles and also helps to prevent injury, especially before enjoying vigorous exercise or activity. An increase in range of motion in joints is also experienced, as well as the enhancement in muscular coordination.

Stretching aids in establishing better circulation of blood throughout the body, and also helps to boost energy levels, which is a direct result from increased circulation. Additionally, stretching can also assist in clearing the mind and is a great warm-up before entering sessions of meditation, such as yoga.

The Different Types of Stretches

To enhance the different parts of the body and increase overall flexibility, there is a wide-range of stretching techniques that make the perfect stress relievers, exercises, and lifestyle changes. Before you begin to incorporate stretching into your daily routine, it is suggested to familiarize yourself with the many variations that exist. This will also help you select the stretches that better accommodate your needs and limitations.

When it comes to stretching, there are two main categories that each method will fall into. A stretch is either classified as 'dynamic' or 'static.' Dynamic stretching means that the technique involves motion, whereas static stretches do not call for much movement. Both enhance levels of flexibility, but the approach is much different, depending on the kind of stretches you select. To get an idea of the kind of stretching one may consider, the following types of stretches represent a few healthy choices to consider:

Dynamic Stretching: Individuals use controlled leg and arm swings to gently push range of motion limitations. There is no bouncing involved in the movements. An example of dynamic stretching is arm swings or twisting the torso. Some dancers or martial artists use this kind of stretching to their advantage.

Active Stretching: One may assume a position and then hold it without the assistance of others. This is an exercise to increase the strength of your antagonist muscles. An example of this is seen when one brings their leg high off of the ground and holds it there in an extended position. 10 seconds is the recommended time limit for this type of stretch. Once your body gets used to active stretching, you may challenge your muscles and resistance by increasing the amount of time you hold your stretches.

Isometric Stretching: This is a kind of static stretching that uses isometric contractions (the tensing of muscles) to add resistance to various muscle groups.

Passive Stretching: To execute a passive stretch, you may assume a position while holding one part of the body with another. Raising a leg into the air and holding it with your hand is an example of a passive stretch. Once again, 10 to 15 seconds is a good place to start when gaging how long to hold the stretch. Once your body gets used to the stretching, you may extend the amount of time you can hold a position.

PNF Stretching: Some utilize this type of stretching because it is fast and considered one of the most effective ways to heighten static-passive flexibility. The combination of passive stretching and isometric stretching takes place in an effort to achieve maximum static flexibility. Some exercises involve Hold-Relax or Hold-Relax-Contract movements.