Stretching; it’s arguably the part of a workout that is most overlooked. I’ll be the first to admit that there have been many, many times that I’ve forgotten this vital step after lifting weights or going for a walk. However, flexibility is one of the five components of fitness (the other four being muscular strength, muscular endurance, cardiovascular/cardiorespiratory endurance, and body composition) and as such, it definitely deserves our attention! Below is a fast five reasons why it’s important to take the time to stretch:

• Decreases muscle stiffness and increases range of motion – After lifting weights, the next day, or even a couple hours later, do you get that “stiff” feeling from the muscles you just worked out? Stretching can help with that! It also increases your range of motion which can help you reduce your chances of injury. And an added bonus to stretching after working out… it can help slow degeneration of your joints.
• Improves posture – Stretching the muscles in the lower back, shoulders and chest will help to keep your back in better alignment and improve your posture.
• Improves mechanical efficiency and overall functional performance – Since a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.
• Promotes circulation – Stretching increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the body.
• Helps reduce or manage stress – Well stretched muscles hold less tension and therefore, leave you feeling less stressed. I think most everyone could use this improvement!

So, what’s the best way to stretch? There are many charts available online that you can find if you aren’t sure exactly which stretches to do. The most important thing to keep in mind is that you want to stretch every muscle group. I find what works best for me is to start at the top and work downward. Hold each stress for 30-45 seconds for maximum benefit. Avoid “bouncing” to stretch further… focus on your breathing and “relaxing into” the stretch and if you’re consistent, you’ll notice the improvement in your flexibility over time!

 

Image by Jonathan Sautter from Pixabay

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