There are many benefits to making stretching a part of your routine. It can boost some aspects of your health, such as helping increase your range of motion and allowing you to have better posture.
It could also make you feel good and loose, especially after engaging in a physical activity.
If you haven’t stretched regularly for a while and feel like your body is starting to wear down, it’s time to make stretching a regular part of your routine.
Let’s dive into the benefits of stretching:
Improve Your Posture
Did you know that tight muscles can lead to poor posture? Muscles on the back, chest, and hips that are tense may contribute to poor posture.
Many people spend a lot of time sitting in front of their computer, which results in poor posture over time. A great way to improve your posture and limber up is by stretching.
Here are some of the stretches you can do:
Child’s Pose
This stretch is calming and relaxing, and it’s excellent for posture improvement. It allows you to lengthen the spine, hamstrings, and glutes.
The child’s pose will also help release tension in your lower back and neck.
Forward Fold
This is a standing stretch that lets you release tension in the spine, glutes, hamstrings, hips, and legs.
Cat-Cow
This stretch massages your spine and relieves tension in your torso, shoulders, and neck.
Chest Opener
If you spend most of your day sitting, you might find yourself moving your chest inward. With this stretch, you can strengthen your chest and stand up straighter.
High Plank
This stretch will help relieve stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings.
Side Plank
This will help you maintain the neutral alignment of your legs. Strengthening and aligning those muscles help support your back and improve posture.
Enhance Your Range Of Motion
As you age, your joints will lose range of motion. The good news is that you can prevent this by stretching regularly.
There are three different methods you can try:
Static Stretching
This is a method wherein you will extend your muscles and tissues for a certain period. You can do this across one joint or multiple joints between 30 and 60 seconds at mild to moderate discomfort.
Dynamic Stretching
If you’re looking for a more active type of stretching method, this might be for you. This is perfect if you are preparing for an activity.
Myofascial Release With Foam Rolling
Foam rolling is said to improve one’s range of motion as it can help release stress and tension.
Alleviate Back Discomfort
If you frequently experience back discomfort, you should know that this also has something to do with poor posture. Stretching your leg muscles for good posture can help reduce back discomfort.
This is because if you have poor posture in your upper back, the lower back compensates for it. Another thing is that if you have tight hamstrings, the lower back also suffers.
These are some stretches you can do to ease back discomfort:
Hamstring Stretch
Your hamstrings are attached to your pelvis, so if they’re too tight, your lower back will end up getting stiff.
There are many ways to stretch your hamstrings. Make sure to find one that will suit you best.
Lower Trunk Rotation
This is a great stretching exercise that can promote mobility. Simply lie on your back with both of your knees bent and your feet flat on the ground.
Keep the shoulders connected with the floor and your knees glued together as you slowly and gently drift both knees from left to right.
Let your knees fall all the way to one side and hold for a moment so you feel a slight twist and stretch in your lower back. Do this ten times on each side.
Figure Four Stretch
This is a relaxing stretch that can help with lower back discomfort and hip tightness.
Prevent Injury
Stretching a muscle too far can tear or strain it. If you frequently experience this, then it means that your joints and muscles are not getting enough stretches and exercise.
Stretching can increase the range in which a muscle can move, which can help prevent the chances of injuries.
It is also best to stretch before you perform any physical activity because this can help warm up your body and decrease any tightness you may have.
Reduce Muscle Soreness
Muscle soreness often occurs after a workout or muscle strain. Stretching can provide effective relief, and certain yoga poses are particularly beneficial.
The Uttanasana, or standing forward fold, targets your back, neck, hamstrings, and calves. Another helpful pose is the downward dog to lunge, which alleviates soreness in your butt and hips.
Experiment with various stretches to find the ones that work best for you. To relax your muscles even more, consider taking a warm bath infused with our Muscle Bath Soak after stretching.
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