You might consider stretching as something only done by runners or gymnasts. But all of us have to step up to guard our mobility and freedom. Many people don't realize that stretching needs to be done frequently. Ideally, it needs to be every day.
Why is stretching vital?
Stretching keeps muscles flexible and healthy, and we want that flexibility to keep up range of motion in our joints. Without it, muscles turn out to be short and tight. Then, while you call the muscles for activity, they don't fully extend. This puts you in danger for joint pain, strain and muscle damage.
For example, sitting in a chair all day ends in tight hamstrings at the back of the thigh. This could make it difficult to increase your leg or straighten your knee, which hinders walking. Similarly, when tight muscles are suddenly called upon for a strenuous activity that stretches them, comparable to playing tennis, they might be damaged by the sudden stretch. Injured muscles might not be strong enough to support the joint, which may result in joint injury.
Regular stretching keeps the muscles long, lean and versatile, and which means the exercise itself won't put an excessive amount of force on the muscles. Healthy muscles also help an individual with balance problems avoid falling.
Where to begin
With a muscular body, the considered stretching every day can seem overwhelming. It is most vital to give attention to the parts of the body which might be essential for movement: Your lower back: your calves, your hamstrings, your hip flexors within the back and the quadriceps within the front of the thighs. Stretching your shoulders, neck and lower back can also be helpful. Aim for a program of stretching every day, or no less than three or 4 times per week.
Find a physical therapist (your local Y is an excellent place to begin) who can assess your muscle strength and tailor a stretching program to fulfill your needs.
Proper execution
Stretching before the muscles are warmed up can damage them. When every part is cold, the fibers don't develop and may cause damage. If you exercise first, you'll get more blood flow to the world, and that makes the tissue more flexible and replaceable. Just five to 10 minutes of sunshine activity, comparable to a brisk walk, is sufficient to warm up the muscles before stretching. You also can stretch after an aerobic or weight training workout.
Hold the stretch for 30 seconds. Do not bounce, which can cause injury. You will feel tension through the stretch, but it's best to not feel pain. If you do, tissue injury or damage may occur. Stop stretching this muscle and check with your doctor.
Try the hamstring stretch.
Hamstring stretches will keep the muscles at the back of your thighs flexible. Sit on the ground together with your legs in front of you. Slide your hands down your legs until you're feeling a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.
The overall effect of stretching
One stretch today won't magically provide you with perfect flexibility. You might want to do that over time and be committed to the method. It can take several months for you to realize tight muscles, so that you won't be completely flexible after just a number of sessions. It takes weeks to months to turn out to be flexible, and you will have to maintain working at it to keep up it.
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