Stretching – Everything You Need to Know About (2)

When to Stretch?

You can stretch anytime but, there are a few favorable occasions that increase the effectiveness of the exercise, which are 

  • After a workout 
  • Before bed
  • Before getting out of bed
  • After taking a bath

Let’s scrutinize why these above given occasions are preferable most.

Stretching After a Workout 

It is recommended to perform stretches when you have warm muscles as at that time they are loosened up and have a higher range of motion. You can go for brisk walking or jogging for a couple of minutes, once you get a little sweat, it means your body is ready for stretches. 

Stretching Before Bed

The 5 to 10 minutes of effort enhances your sleep quality and serves you to fall asleep quickly. 

How stretching does so?

It has both mental and physical benefits. It promotes mindfulness by drawing your attention on your breath and body to shrug off stressors of the day. In addition to this, the potential physical benefits are that it cures muscle tension and limits sleep-disrupting cramps.

Alert: Be careful you have to do only gentle stretches before bed. Any intense workout may have the reverse effect on your sleep.

Stretching Before Getting out of Bed

Performing stretches before getting out of bed is like a wake-up call to your body that it’s time to get back into action. In practical terms, during sleep, your muscles lose tone as well as your body fluid tends to pool along your back. So, when you stretch, your body fluid is coming back to its normal position, and muscles also get their normal range.

Stretching After Taking a Bath

It’s reasonable to have a few stretches after taking a warm water bath (avoid after cold water bath). The warm water prepares your muscles for stretching as it increases their temperature, no need to do a warm-up before practicing stretches.

Suggestion: Stretching is for everybody. But if you suffer from a chronic condition or an injury, you must have an expert’s advice first to avoid damage. For example, if you are experiencing strained muscles, stretching may cause additional harm. In this situation, talk with your physician about the ideal approach for you to stretch.

Benefits of Stretching

benefits of stretching
Benefits of Stretching

Releases Stress

In today’s busy world, peace of mind is losing increasingly. Everyone’s life is full of stress. People need relief. The one solution for this situation is stretching; it helps reducing stress by releasing tension from your body. It makes you relax, promotes mindfulness, and refreshes your thoughts.

Improves Digestion

Stretching is quite beneficial for your digestive system. It facilitates an increase in blood flow to the bowel, which helps in reducing inflammation and gastritis and strengthens the intestines too. 

Tip: If you feel discomfort after having a big meal should try stretching exercises.

Lessens Anxiety

The constant racing of thoughts in your mind feeds anxiety. Stretching is counted as a relaxation technique too. Its main component breathing helps a lot in reducing anxiety. So, next time when you do stretches, focus on your breath; inhaling and exhaling deeply will rescue your mind from dark thoughts.

Relieves Headache

Most of the time, the tension in neck muscles and scalp is the reason for the headache. Dazzling but rational, when you sit too long in the same position with your head; as a result, you will get tight muscles that cause a headache. In that case, perform neck stretches, it soothes headache by decreasing muscle tension. 

Overall Health

It has been observed that stretching does have a positive impact on your overall health: it improves blood circulation, lessens high blood pressure, and boosts nutrient supply to muscles. It is also helpful for people who suffer from fatigue, infertility, and insomnia. 

Lowers Muscle Soreness

After doing an intense workout, many of you experience sore muscles when you wake up the next morning. For a quick fix, make a habit of doing a couple of stretches after every tough workout session, it promotes your blood circulation and range of motion. Consequently, you get the ultimate relief from muscle tension.

Improves Posture

Suffering from poor posture problems means you have tight and tense muscles. You have to try lower back, shoulders, and chest muscle stretching, it can keep the back in better alignment and improve posture as well.

For part 1 https://annbs.com/fitness-in-practice/stretching/

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