After a workout, it is tempting to get on with our busy day immediately. Many don’t include stretching as part of their routine. But stretching is a crucial part of your exercise and should never be skipped. There are many benefits of stretching. Overall, it helps maintain the health of your muscles and can relieve soreness and cramping. It also helps improve flexibility and enables you to maintain correct posture.
It doesn’t matter what activity level you do, what age, or how healthy you are. Just 15-20 minutes of stretching can have lasting benefits for your body. If you have trouble finding time, consider these simple office stretches.
List of benefits of stretching
*Prevent mobility issues – think about the future*
As we grow older, a natural decline in mobility is anticipated. That makes stretching so important! With stretching comes extended years of agility and range of motion. Your future self will thank you!
*Enhance Range of Motion*
A limited range of motion in a joint can significantly impact our ability to move freely. One of the best benefits of stretching is that it increases your flexibility and allows you to enjoy your daily life without feeling limited.
*Improve your sports performance*
In athletes, tight or shortened muscles can strain opposing muscles, limiting their ability to perform at their peak. Different sports demand specific ranges of motion from the body’s joints, tailored to the activity’s requirements. For example, sprinters rely on a generous range of motion in the hip area to achieve optimal knee drive during sprints. If the glute muscles are tight, it can reduce stride length and power in the hip flexors. On the other hand, tight hip flexors can hamper the glute muscles’ ability to provide the necessary power. Regular stretching and flexibility exercises can address these issues and improve sports performance.
*Stretching decreases the possibility of injury*
Considered part of a warm-up, stretching your muscles before an activity prepares your body for a workout. If you’re building muscle, stretching minimizes the amount of pressure you may be adding to any particular part of your body so that you’re adding strength but also maintaining mobility. Stretching after the activity will reduce the chances of injuries and maintain healthy tissue and a range of motion in the joints.
*Improve any recovery process for an existing injury*
If you are already dealing with an injury, stretching can be vital in managing pain and discomfort. It can be a crucial component in improving the recovery process for recurring back pain. By focusing on strengthening the core and back muscles and incorporating regular stretching, it can effectively lower the risk of straining the back.
*Great for posture and circulation*
With stretching comes increased blood flow through your muscles, which in turn helps deliver nutrients the entire body needs. Besides, tight muscles can cause an imbalance in muscles and then, in turn, poor posture. You want to stand tall and proud, and stretching can help with that!
*Stretching helps soothe stress*
Studies show that even 15 minutes of stretching can relieve the symptoms of stress, anxiety, or mild depression. Stretching helps improve circulation and moves muscles from their intended position into resting length, relieving soreness and stress.
*Stretching improves mindfulness*
By stretching regularly, you become in tune with your body and know which muscles are more likely to be sore and which require more attention.
For maximum bone and muscle health, don’t skip the stretching session after a workout. Stretch every time, and add at least a one-hour stretching session a week to your schedule if possible. You’ll see the difference in your mobility and posture. You will also be less sore and less stressed, all good for your well-being.
Some Self-Care Tips for Stretching
- Stretch frequently, flexing tight joints and shaking out tense limbs.
- Stretch to a place you feel pull but not pain. Don’t bounce.
- Hold the stretch for 3-5 breaths to increase circulation, 5-10 breaths to lengthen a muscle.
- Breathe easily while holding the stretch. Slow, full breaths can get more oxygen to your muscles and help prevent straining.
- Return to your comfort zone if you feel a sharp pain when stretching.
- Stretch to the point of mild discomfort. KEEP BREATHING!
- If you have a recent injury or surgery, consult your primary health practitioner before continuing a stretching routine.
Read more about our massage options – such as Deep Tissue Massage or Swedish Massage, before you book your appointment with Heavenly Embrace Wellness today.
I’m looking forward to seeing you at my clinic 🙂
Love and Light,
Liraz
Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master & Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.
Liraz is a gifted healer. Her massage was both strong and gentle, anticipating what was needed for each muscle. Her office is beautiful and relaxing. She has all the amenities for pampering and the strength for deep tissue. I loved the essential oils throughout. Highly recommend!
