We all know how important working out is for optimal health. Many people stretch before and after their exercise routine to warm up and cool down. But what about stretching itself? According to David Nolan, who is a physical therapist at Harvard-affiliated Massachusetts General Hospital says that many do not understand that one should stretch daily, not just once in a while or when they work out. Everyone knows that when you stretch, your body gets more flexible. However, are there any other benefits of it? The answer is, yes. So, let us look at them one by one.
Benefits Of Stretching
- Flexibility: Although not the only benefit, it can be considered as the primary benefit of stretching. Flexibility makes it easy for you to perform day-to-day activities. It also delays the mobility issues that come with age.
- Boosts Blood Circulation: Stretching helps in improving blood circulation. When done before and after a workout, it boosts the circulation of blood to your muscles, which might help with muscle soreness.
- Helps With Aches & Pains: If you have pain, especially in your back or neck, that might be because of tight muscles. But when you stretch, those muscles get loose, which might help in relieving or at least reducing the pain.
- Expands Your Range Of Motion: When you stretch, your muscles get loose, you are able to move your joints more, and thus, your range of motion expands.
- Stress Relief: Muscles generally tighten up in moments of stress. You might have experienced that when you are stressed, some part of your body tightens, be it your neck, the back of your head, or your shoulders. As you already know that stretching helps with loosening the muscles. It also helps with stress. Also, when you perform such exercises with complete mindfulness, it calms your mind and makes you relaxed, thus helping with stress.
- Might Help In Relieving Headache: In many cases, stress can give you a headache. Since stretching helps with relaxation, it might also help in easing the stress-induced headache.
Also read: Workout Before Bed: Do These 8 Stretching Exercises Before Sleeping
Stretching Exercises
Now that you know the several benefits of stretching, let us look at some stretching exercises you can do:
Quad Stretch
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- Start with standing straight with your legs hip-width distance apart.
- Next, bend your right leg by bringing your right heel to touch your right hip.
- Hold your right foot with your right hand.
- Stay for a few seconds and repeat the same on the opposite side.
Shoulder Stretch
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- You can do this exercise either standing, sitting, or any way you like.
- Keeping your spine straight, relax your shoulders.
- Extend your right arm above.
- Bend your elbow and place your right palm below your neck.
- With your left palm, pull your right elbow further down.
- Repeat the same on the opposite side.
Neck Stretch
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- This is another exercise you can do while standing or sitting.
- Keep your spine straight and shoulders relaxed.
- Bring your right ear towards your right shoulder.
- You can place your right palm on the left side of your head to press your head further down.
- To alleviate the practice, you can slightly extend your left arm a few inches towards the left. Bring the fingers of your left palm to touch the floor for better support.
- Stay here for a few seconds and repeat the same on the opposite side.
Butterfly Pose
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- Sit on the floor with your spine straight and legs extended in front of you.
- Bend your knees and bring your feet to touch each other.
- You can use your palms to press your knees further down.
- Either stay here, or you can gently fold forward for a deep stretch along your back.
- Stay here for a few breaths and gently release.
Cobra Pose
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- Start by laying flat on your stomach.
- Bring your palms underneath your shoulders and press the floor with your palms.
- Then, gently rise.
- In this pose, your arms will not be straight and there will be a gentle bend. Your chest will be lifted off the floor while your abdomen and lower body will remain touching the floor.
- You can stay in this pose for a few breaths before releasing gently.
Also read: Don’t Commit These Mistakes While Stretching, It Can Give You Long-Term Complications
Bridge Pose
- Start with laying on your back with your legs extended and arms by your sides.
- Next, bend your knees and place your feet flat on the floor.
- Slightly tuck your shoulders in, firm up your belly and your glutes and gently rise.
- Try to bring your palms to touch your feet.
- Stay in this pose for a few breaths and gently release.
So, as you saw that the benefits of stretching are numerous. There are several exercises you can do for the same. However, do remember that stretching daily is the key for optimal benefits.
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