This content is for informational and educational purposes only. Always consult a qualified healthcare provider.
If you’re tired of stiff joints, and injuries, having a stretching, and flexibility routines can help.
It’s good to workout, but injury prevention is also important. If you get injured, it wouldn’t be possible to do much anymore.
Stretching and flexibility routines are like the best ways to prevent injuries.
They can,
- Significantly reduce the risk of injury.
- Improve your workout performance.
- And help you generally.
To be honest, everyone needs to have a stretching, and flexibility routine.
📋 Table of Contents
Types of stretching
There are many types of stretching, and each of them have its own benefits.
Dynamic stretching: You move your arms or legs, like doing arm circles or leg swings. It is a really good way to warm up before you workout.
Static stretching: You would be holding a stretch for a few seconds, like 15-30 seconds. They’re usually best as a post workout activity, when your muscles are warm.
Try PNF stretching: PNF is short for proprioceptive neuromuscular facilitation.
It is a stretching technique of contracting your muscles, and relaxing them. This will increase flexibility, and strength.
Building your stretching and flexibility routine
Here’s a tip for you: A good stretching routine should be comprehensive. Which is by targeting all major muscle groups.
But, first you need to warm up.
Before you start, warm up your muscles with some light cardio or dynamic stretching. It’ll increase blood flow and prevent injury.
Then you focus on key areas of your body
Hamstrings
If your hamstrings are tight your legs and lower back could get injured.
- Therefore, you need to stretch your hamstrings.
Sit on the floor, then put your legs straight out, in front of you, and lean forward.
It is possible to feel some pain, or strain, at first. That’s because it’s very tight. So, don’t stay too long, and come back up. Then you rest, and go again.
Hip flexors
Tight hip flexors can be painful. And your hips and lower back could get hurt, if they’re not stretched out.
So, what you can do is to stretch your hip flexors, by kneeling on knee, and put your other foot in front of you.
Now your shoulders
Stretch your shoulders by rolling them forward and backward, in a circular motion.
- It might feel like you’re break dancing.
Doing this can keep your neck, arms and shoulders safe from injuries.
Why should you bother about having a stretching and flexibility routine?
Stretching increases blood flow to the muscles, while moving nutrients, and oxygen to them.
Which can do the following things:
- Improve the elasticity of your muscles, and range of motion
- Correct muscle imbalances,
- Absorb more impact.
- Reduce strain on your joints, and connective tissues.
Some Tips to improve flexibility
1 . Be consistent with it and keep practicing. Eventually you will see some improvement.
2 . Don’t bounce when doing static stretches. Just hold for 15 to 30 seconds, and try not to bounce.
3 . If there’s any pain you feel, just stop. Then you relax, and try again. Or, do shorter stretches, and simpler ones.
4 . Practice mindful stretching. Don’t just stretch, feel your breath, and the sensations in your muscles.
5 . Have stretch breaks throughout the day. Especially when you’ve sat for a long time.
6 . On your rest days, do some light activities like walking or yoga to improve blood flow, and help you heal better.
7 . Use props like foam roller or resistance band. To help you deepen your stretches.
The benefits of stretching and flexibility routines, come from consistency. Keep showing up and results will come. Your flexibility will improve, and your risk of injury too will reduce.
