The importance of stretching

Stretching is a form of passive exercise in which a specific muscle or tendon is deliberately flexed or stretched to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching keeps the muscles flexible and strong, allowing the body to move and respond quicker. We need that flexibility to maintain a range of motion in the joints. 

As the muscles shorten and become tight, and when we call on these muscles for activity, they are weak and unable to respond quickly or extend to their full extension. 

Benefits of stretching 

• Enhances muscular coordination. 

• Increases range of movement in the joints. 

• Allows for more movement as a result of increased circulation due to increased entertainment levels. 

• Reduced muscle tension. 

• Improves performance in physical activities. 

• Increased blood flow in your muscles. 

• Improves posture. 

• Acts as a stress relief.

• Help improve quality of sleep. 

• Prevents sleep-disrupting cramps after high-intensity training. 

The two most common forms of stretches are :

1. Dynamic – Active movement stretching that causes the muscles to stretch. Usually done before an activity. 

2. Static – Involve holding a stretch for a period of time. Beneficial after an activity. 

When stretching, try to focus on activating areas of your body you use the most for the activity you are training for.  Such as calves, quads, glutes, and iliopsoas for running.  And your hip flexor, quads, hamstrings, and claves for cycling. 

Also, look at stretching that relieves pressure areas like your shoulders, neck, and lower back. 

There should be consistency with stretching. Try adding it to your everyday routine. Even taking 20 minutes off your activity to get it in will be more beneficial in the long run. 

• Some key safety tips for stretching. 

• Don’t bounce within your stretch. 

• Don’t stretch beyond the point of comfort. 

• Don’t stretch cold; if don’t before main activity try warm-up for 5minute before then stretch. 

• Don’t overdo it. Overstretching can cause ligament and tendon damage if done excessively. 

• Conclusion: Performing stretching regularly will improve your circulation, which increases blood flow to your muscles and allows more range of motion in the muscles. This, in time, can shorten recovery times and reduce muscle soreness to allow you to attack the next session or race with more mobility and movement.