Today let's learn about stretching. First of all,the
definition of stretching is as follows:-
Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion(more available movement).( as stated here).
Our muscles have
four very important properties which makes muscles behave like...,(yes you guessed it) like muscles. The properties are:-
- extensibilty(can be lengthened)
- elasticity(can return to its original shape after lengthened or shortened)
- excitability(can be made to move by electrical impulses made sent by the brain through the nerves)
- contractility(can be shortened)
As we age and use less of our movement, our muscles tend shorten and lose their certain amount of elasticity. As time goes by,they start to restrict your movement. In simple words, a muscle which should act like a rubber band,starts to act like a tight rope,tying down your joint from moving. All of us experience tightness. You might have realized that when you were young, you can bend down and touch the floor with your hands while keeping your knees straight like a flag pole. Now, when you drop your keys on the floor, you have to sit down to pick it up, or bend your knees and pick it up. Its harder to keep your knees straight because the muscles at the back of your legs are tight and not allowing your to bend forward. Imagine being tied down with a rope from the back of your neck to the floor. You can only bend forward if you bend your knees right? This is tightness and you have to do regular stretching to maintain your flexibility of your body.
How Stretching Helps Tightness?
When we stretch,we hold our muscle at the most lengthened position.Since muscle has the elastic properties, they start to lengthen a little by little. Other than that,when we stretch, small micro tear happens in the muscles fibers The torn gap in the muscle fibre is filled with new muscle cell. As time goes by, the fiber starts to elongate.
Benefits of Stretching
benefits of stretching include
- Reduced muscle tension
- Increased range of movement in the joints
- Enhanced muscular coordination
- Increased circulation of the blood to various parts of the body
- Increased energy levels (resulting from increased circulation)
- Less risk of muscle injury during rigorous activity
Some Easy Basic Stretching
There are a list of stretching listed here with clear instruction and diagrams.Click on the blue link. Feel free to browse.
How Much Stretching Should You Do?
Frequency: Number of stretching sessions per week?
The more frequently you stretch, the more quickly you will gain flexibility. It is recommended to stretch all of the major muscle groups daily—or at the very least, each time you exercise (a minimum of 3-4 times per week).
Intensity: How deeply to stretch?
Each stretch should be done in a slow and controlled manner, without bouncing or forcing, which can cause your muscles to tighten, increasing your risk of injury. Stretch in a slow, steady motion to the point of “
mild discomfort.” If you are stretching to the point of pain, you have stretched too far.
Time: How long you should stretch
Ideally, most experts recommend that people stretch for
10-15 minutes per day. Hold
each stretch for 15-30 seconds, repeating one or two more times, depending on how you feel.
Get the Most Out of Your Stretching RoutineStretching can be highly beneficial if done properly. If done improperly, it can cause serious damage. Here are some helpful tips to ensure you are stretching safely and preventing injury:
- Always warm up before stretching. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It’s easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Don’t treat your muscles like a cold rubber band! Your best bet is to stretch after warming up or at the end of your workout.
- Do not lock your joints when you stretch. Keep joints like the elbows and knees slightly bent to avoid unnecessary stress on the joints.
- Never hold your breath while stretching. Try to breathe normally, in through the nose and out through the mouth. This will make your stretching a more relaxing experience.
- Take your time. The long-sustained, mild stretch reduces unwanted muscle tension and tightness.
- Do not compare yourself with others. Everyone has different degrees of flexibility. Comparisons may lead to overstretching.
- If you have had a hip replacement, do not cross your legs or bend your hips past a 90-degree angle during any of your stretching exercises.
- Avoid ballistic stretching and other high-force, short-duration stretches that use rapid bouncing motions or momentum. You have far less control during this type of stretch and therefore a greater potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.
- Never stretch to the point of pain. If it hurts, stop.
- Talk to your doctor about any current or former musculoskeletal injuries or problems that might affect your ability to stretch safely and effectively.
Hope this article helped you understand the importance of stretching and some basic stretching technique. It is also advisable for you to approach a trained professional for more better specific tailor made stretching techniques, especially if you have any medical problems before. Please get a second opinion before engaging in any stretching techniques. BE SAFE AND BE HEALTHY. And just for your info,you do not have to reach this level of flexibility This is abnormal.
