The Importance Of Stretching

The importance of stretching

During the hustle and bustle of everyday life, stretching can easily be over looked! However, stretching is an essential part of ANY training regime for not only your physical health, but your mental health and wellbeing too!

Firstly, stretching daily (or multiple times a day!) keeps the muscles flexible, strong, and healthy. We need this kind of flexibility to maintain a healthy range of motion in our joints to help prevent injury day to day. Without stretching, our muscles shorten, become tight and when you call on the muscles for activity/ exercise, they are weak and unable to extend all the way.

Secondly, not only does stretching clear your mind by allowing you to focus on your body and breath, it also releases endorphins to help stimulate your mind!

Did you know?

Blood flow and circulation to your muscles will increase after a long stretch. Stretching increases activity in the parasympathetic nervous system, promoting relaxation throughout the body. This is why stretching at night can help you quieten down your mind.

What type of stretching should I be doing?

Depending on your workout regime and schedule, different types of stretches can help you achieve your health and fitness goals! There are three main types of stretching: PNF, Dynamic and Static. By understanding the different types of stretches and their function, you are better equipping yourself for your workout regime.

Stretching for warm up

First of all, it is always essential to raise your resting heart rate and get your blood circulating with some cardio before stretching your muscles. Stretching your muscles before they are warm can result in tears in the muscle formation. During a warm up it is important to focus on dynamic and PNF stretches to allow your muscles to safely move through the different kinds of positions that will be required during your PT session. Some of these stretches include: hip rotations, walking lunges, toe touches/ hamstring activation.

Stretching for cool down

Stretching after any form of exercise can fall under the category of ‘Active Recovery’, by using restorative movements like stretching, we are able to dramatically reduce the amount and length of muscle soreness that is typically felt 24-48 hours after strenuous exercise. This soreness is usually referred to as DOMS- Delayed Onset Muscle Soreness. Although we cannot rid the body of DOMS post workout, focusing on static and shape based stretches can help support your muscles. Some of these stretches can include:

• Childs pose

• Spinal twist

• Figure four stretches.

Should my PT take me through stretches?

The simple answer is YES, however, your PT can’t be with you 24/7!! They have limited time with you each week to help you achieve your goal. This is why it is important to understand the function of stretching by yourself so you can incorporate this information into your everyday life safely.

By putting aside 15 minutes at the beginning or ending of your day, you are allowing your body to focus, prepare and release the build up of tensions from day to day life. Stretching everyday ensures that you are fast tracking your health and fitness journey.

Hot tip!

Setting your alarm 15 minutes earlier each morning to allow for morning stretches can help you focus your mind on the tasks ahead, prepare your body for it’s daily load and help sync mind and body to boost overall productivity and get the most out of your day!

Giving yourself time to stretch at night after a warm bath or shower can benefit your mental health. Stretching allows your body to wind down after an exhausting day by lowering your resting heart rate. This will remind you to breathe and will release the tension you have built up from your day. A few deep stretches at night are all you need to unwind!

Did you know?

Stretching before bed has also been proven to increase sleep quality! Yay for stretching!

So our final question is- are you ready to start your stretching journey? It’ s never too late to start, all you need is a moment in your day to improve your mental and physical health!

What are you waiting for?