Blog Details Aug 13

Everything You Need to Know About Stretching

It is key to stretch our 600 muscles within their elastic limits as little as 2 to 3 times a week to keep them moving.

Animals like wolves, cats, and dogs have been observed stretching upon waking and before hunting or fighting without being told by any physios or pilates instructors. Thus, it makes sense why stretching is a warm-up activity of sound fitness programs and physical therapy treatment plans.


The Dos and Don’ts of Stretching

Dos:

●      Do mild stretch.

●      Setup a daily stretching regimen.

●      Follow a consistent stretching routine.

●      Let the muscle flexibility naturally increase over time.

●      Make sure you’re feeling only mild discomfort when stretching.

●      Start a stretch from 10-30 seconds. Gradually build the time of holding a stretch.

Don’ts:

●      Don’t over-stretch.

●      Never stretch a cold muscle; it’ll cause injury.

●      Never hold your breath when stretching.

●      Never force a stretch.

●      Avoid any sudden jerky stretches.

●      Don’t stretch to the point of pain.

●      Don’t bounce at the end of the stretch; it’ll cause the muscle to tear.

12 Amazing Benefits of Stretching

  1. Stretching corrects postures
  2. Stretching relieves muscle tension
  3. Stretching improves muscles mobility
  4. Stretching expands the joints range of motion
  5. Stretching recharges energy levels
  6. Stretching boosts blood flow
  7. Stretching lowers your daily aches and pain
  8. Stretching helps you cope with mental illness
  9. Stretching reduces muscle soreness
  10. Stretching alleviates lower-back pain
  11. Stretching removes the waste byproducts from muscle tissues
  12. Stretching decreases muscle stiffness in hamstrings, quadriceps, hip flexors, and other muscles

What Are Different Types of Stretching?

The 4 types of stretching:

1#Active Stretching

2#Passive Stretching

3#Dynamic Stretching

4#Proprioceptive Neuromuscular Facilitation (PNF) Stretching

How to Do Active Stretching?

Choose a target muscle.

Flex the agonist muscle (the muscle that produces a targeted movement through flexing), or antagonist muscle (the muscle that coordinates on the opposite side of the stretched muscle).

Hold the position for 10 seconds until you feel your target muscles stretched.

What is an Example of Active Stretching?

An example of active stretching would be stretching your hamstrings muscles. For this, lie on your back, lift your leg straight to the ceiling.

What is Passive Stretching?

Passive stretching requires you to remain in a static position without using any force to stretch. An external factor like your personal trainer, gravity, or object offers that force to stretch your muscles.

What Are the 5 Examples of Passive Stretching?

1#Neck Stretch

2#Quad Stretch

3#Butterfly Stretch

4#Back Stretch

5#Chest Stretch

How to Do Neck Stretching?

Place the towel roll under your neck.

Tip your chin.

Stay in that position for 5 or 10 minutes.

If you work on a computer with a neck strain, performing daily neck-stretch can relieve your neck muscles.

Repeat twice a day.

How to Do Quad Stretch?

Quad Stretch:

Stand on your left leg.

Pull the right leg towards your back.

Hold the position for a few seconds, then switch the legs.

Repeat three times a day.

How to Do Butterfly Stretch?

Butterfly Stretch:

Sit on the floor.

Bring the feet soles together close to your pelvis, putting your knees down on the sides.

Stay in the position for 5 seconds.

Repeat the stretch 4 times a day.

How to Do a Back Stretch?

Back Stretch:

Lie down and place the rolled towel under the shoulder blades.

Rest your arms at a 45-degree angle on the floor.

Repeat twice a day.

How to Do Chest Stretch?

Chest Stretch

Sit straight with your legs stretched in front of you.

Lean back on your hands.

Take a deep breath.

Your arm, chest, shoulder, and upper back muscles should stretch.

Hold the position for 30 seconds.

Repeat 5 times a day.

What is Dynamic Stretching?

Muscles and joints go through a full range of motion during dynamic stretching.

An example of dynamic Stretching would be the Reverse Lunge with a Twist.

How to Do a Reverse Lunge with Twist?

Step forward with a 90-degree angle of the right leg.

Your left knee should be parallel to the ground.

Twist your torso to the left.

Stand up and repeat on the other side.

Step backward with your right leg and twist it parallel to the ground.

Plant left leg on the ground in a 90-degree position.

Twist your torso from right to left.

Continue for 50 meters.

What Are the 7 Examples of Dynamic Stretching?

1#Lunge with a Twist

2#Knee to Chest

3#High Kicks

4#Hip Stretch With A Twist

5#T-Push-Ups

6#Jump Squats (Advanced)

7#Jump Lunges (Advanced)

What is Proprioceptive Neuromuscular Facilitation (PNF) Stretching?

PFN is an improved form of flexibility training, involving the contracting and stretching of muscles.

An example of Proprioceptive Neuromuscular Facilitation would be stretching the hamstrings and quadriceps in the leg and biceps and triceps in the arms.

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