4 Benefits of Stretching Regularly
Stretching regularly has many health benefits. We know that stretching before physical activity is important, but stretching every day regardless of physical activity is just as important. Below are 4 benefits of stretching regularly.
1. Increases Range of Motion- Regular stretching helps improve your range of motion in your joints which may also slow the degeneration of joints. "One study found that both static and dynamic stretching are effective when it comes to the increasing range of motion. The greatest change in ROM with a static stretch occurs between 15 and 30 seconds; most suggest that 10 to 30 seconds is sufficient for increasing flexibility."
2. Improves Posture- Stretching your lower back, chest, and shoulders keeps your back in better alignment and improves your posture. "One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture."
3. Helps Prevent Injury- A flexible muscle is less likely to become injured during physical activity if it is stretched. By increasing the range of motion in a particular joint through stretching, you are less likely to strain or tear a muscle.
4. Relieves Sore Muscles- After a hard workout, stretching those muscles you just used helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.
Colton and Niko demonstrate common stretches that you can do daily to keep those muscles strong and healthy.
1. Bring your right arm across your chest.
2. Place it in the crease of your right elbow or use your left hand to support your arm.
3. Hold this position for up to 1 minute.
4. Repeat on the opposite side.
Standing Quad Stretch-
1. Stand upright with your feet together.
2. Raise the heel of one leg behind you and pull that leg up towards your glute with your hand.
3. Keep pulling your leg up until you feel it stretching your quad, but not to the point of pain.
4. Hold the stretch for a few counts, then switch legs.
Hip Flexor Stretch-
1. Kneel on a soft surface with both knees, then place one foot forward so you have a 90-degree angle at the hip and knee.
2. Keeping the torso upright, slowly lean forward until you feel a comfortable stretch through the groin and top of the thigh.
3. Move slowly back and forth 5-10 times then switch legs.