Even if it’s not a full-fledged workout routine, you can still fit movement into your daily work schedule. And if you’ve ever wondered: “Is stretching exercise?”, the answer is yes — it’s actually an essential part of standalone bodywork and exercise routines.
Stretching benefits your posture, balance, mobility, and much more.
Many people overlook the importance of stretching for overall physical health. The fact is, remaining flexible can help reduce injuries and provide an overall feeling of well-being.
Here we dig into stretching benefits and easy stretches you can do anywhere.
While some of us like to stick to what we’re comfortable with for exercise, it’s actually best to incorporate multiple aspects of exercise. All four components are important to stay healthy.
Here’s a look at the four exercise types:
Endurance - These are aerobic activities that get your heart rate going. These are necessary to keep the heart muscles strong, reduce inflammation, and boost mood. Additionally, it can lower “bad” LDL cholesterol, too, if paired with weight loss.
Examples of endurance:
Strength - The older we get, the weaker our muscles get. Resistance or strength training to build muscle can help you maintain your ability to live independently. Tasks that seem simple — like getting out of a chair or going up stairs — can be challenging for those without strength.
Examples of strength training:
Balance - Keeping up with your balance efforts can help prevent falls as you age. Balance is a skill we don’t think about until it becomes a problem. Walking and going up staircases both require good balance.
Examples of balance exercises:
Flexibility - When you work on flexibility daily, you keep muscles and joints limber. This is done with stretching, which can also minimize joint pains and falling. When you stretch your body, it makes the muscles longer and improves range of motion.
Examples of stretching activities:
As you can imagine, some activities may fall into multiple categories above. Dancing, for example, could be considered as endurance, strength, and balance. And most dance workouts recommend stretching before moving into routines.
There are many types of stretching and stretching techniques, but the two main categories are dynamic and static. For static stretching, these are slower movements that isolate one muscle group at a time. Consider dynamic stretching as an energetic and active way to perform stretches.
A look at the difference:
If you’ve done any stretching in the past, you know it can be time-consuming and sometimes even uncomfortable.
But prior to working out, it’s important to warm up the muscles in some fashion. This creates a better range of motion for your activities and reduces the risk of injury. That’s where the static and dynamic stretching comes into play.
Not surprisingly, exercise and stretching routines like yoga and tai chi can lead to a feeling of overall well being as well. It helps you focus on the stretch in the moment and can ease stress.
Additional stretching benefits include:
When your muscles aren’t tight, they don’t overcompensate and make you feel “out of whack” as some may describe it. You’ll be able to move freely when your muscles are loose — especially if you’re getting ready to exercise.
The American College of Sports Medicine recommends that adults incorporate stretching each of the major muscle groups at least two times a week for 60 seconds per exercise. There’s never a really bad time to stretch.
So, when should you stretch?
Unless you have hypermobility — where joints move beyond normal ranges of motion — it’s safe for most individuals to engage in stretching. In the case you do have hypermobility, you should work with a physical therapist to determine which exercises and stretches would be safest for you.
Discomfort from sitting too much? Do simple stretches every hour or so to keep muscles from getting too stiff. Here are a few examples of stretches you can do whether you're in your home office or work office.
Standing Cat-Camel
Standing Toe Touch
Seated Spine Twist
Arm Hugs
Side Stretch
Sitting Hamstring Stretch
When you get into a regular routine, you’ll find the stretching benefits are plentiful. Both newbies and seasoned gym rats can benefit from regular stretching. Even if you spend five or ten minutes stretching in general or prior to a workout, you’ll quickly see how helpful it can be.
Additionally, it’s important to note that stretching may not be for everybody. Like most things in life, there are some exceptions to the rule.
Reconsider it if you:
Beyond those issues, most individuals find it’s a great way to promote circulation, improve muscular efficiency, and reduce the risk of injury.
Here’s to stretching yourself into health and relaxation!
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