What is Stretching?
Stretching the word itself is very much self-explanatory that
you will have to stretch your body parts. Many people start their day by
stretching before even get out of bed. It’s a normal behaviour to relive the
muscle tension and it is seen in animals also.
Regular stretching reduces the risk of getting injured, can
induce a feeling of calmness, and is responsible for improving the blood
circulation as well.
Now question arises, why does stretching feel good?
We as human have a tendency to avoid the things which causes
pain and stretching is one of them as initially it gives pain if you apply it
on your lazy body. But once your body gets used to it eventually you will start
feeling better.
Now let’s see its most effective benefits.
Improved circulation
When you stretch a muscle or say any body part of your body,
your body responds by increasing blood flow in that area. The blood vessels
around the targeted muscle widen to allow more blood to flow through, and your
heart starts pumping more blood.
This increase in blood flow allows the muscle or muscles
you’re stretching to receive more oxygen and to get rid of metabolic waste
products.
Increased flexibility
Regularly stretching may help improve your flexibility,
especially if you live a sedentary lifestyle. Your flexibility naturally
decreases as part of the aging process, but stretching may help slow down this
process.
Endorphin release
Endorphins are part of our body’s natural system and called
as chemicals produced by our central nervous system and pituitary gland that
function as neurotransmitters and generally released after activities like exercise,
sex, eating, and drinking.
Endorphins have a greater pain-relieving effect than morphine
and cause a feeling of euphoria when they bind with receptors in brain.
However, according to research on the effects of stretching
on endorphin release it has been found that stretching may help reduce
menstruation pain also. It’s thought that its pain-relieving effects are due to
the relaxation of blood vessels, the release of beta-endorphins, and the
suppression of prostaglandins.
Stress relief
Static stretching activates your parasympathetic nervous
system. Therefore, it helps to reduce the psychological effects of stress.
This, in turn, may help induce feelings of calmness and relaxation.
Better sports performance
Static and dynamic stretching makes you able to achieve a
full range of motion through all your joints which may even help to boost your
sports performance. For example, to achieve maximum speed, a sprinter needs to
be able to fully extend and rotate their hips.
Parasympathetic activation
This is one of the most effective benefits of stretching which
can change your life. Research has shown that static stretching activates your
parasympathetic nervous system and inhibits activation of your sympathetic
nervous system.
And parasympathetic nervous system is responsible for rest
and digestion functions. Hence, it induces the feelings of calmness and
relaxation.
Now let’s see some of the Simple daily stretches.
The greatest thing about stretching is that you don’t need
any special equipment to do it. Stretching can be done anywhere and at any
time.
Here we have five key stretches that can help to relieve
tension and tightness in many of the major muscle groups in body.
Forward bend
low lunge
Cobra Pose
Seated torso stretch
Neck rolls
There are many other stretchings as well for the whole body parts, and all have to be done with full precaution as mentioned below to stay injury free.
There are some important tips for doing stretching safely.
- Always remember before you start stretching, it’s a good idea to get your blood flowing to avoid injuries. Start with low-intensity activity like walking or easy jogging for 5 minutes can help warm up your muscles.
- Stretch gently. Don’t ever force any position that may causes pain. If a stretch is painful, it means you’re stretching too far and you need to get back to normal position.
- Make stretching a routine. You can reap the most benefits from stretching if it becomes a regular habit. Fitness experts recommend stretching at least two to three times per week.
- Stretch both sides. Be sure to stretch both sides of your body equally to avoid flexibility imbalances.
- The most important point to avoid is bouncing. Bouncing while stretching can injure your muscles or tendons. It can also make your muscle tighten.
Hope, you have found this article helpful and if you have any other query please do email us and will revert accordingly. also you may visit INTEXTFIT .
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