There are increased insights as to why there are mental and physical benefits to incorporating stretching into your routine. People who stretch before a workout, at the end of a session, or at another time during the day may discover that it makes their workouts—and their daily lives—feel a little (or a lot) better.
Stretching has been demonstrated to enhance serotonin levels, which helps to stabilize our mood, reduce stress and make us feel good in general, resulting in a reduction in depression and anxiety. It is critical to not rush yourself when learning how to stretch and instead to take it slowly.
Stretching is a great way to finish your workout.
Finishing your workout with a set of severe burpees or a lung-busting run down the block might not leave you loving your workout. Gentle stretches, on the other hand, can help you relax and unwind at the end of your workout. Also, if practicing simple stretches makes you feel more calm and optimistic about your workout and in general, that’s a win.
Stretching supports relaxation.
Stretching is pleasurable for many people. And doing things that make us feel good, such as eating a warm chocolate chip cookie, taking a hot bath, or stretching, can help us lower chronic stress and get closer to a more relaxed state.
When you combine stretching with deep breathing, you can achieve a mental state of relaxation. Imagine letting go of a stressor in your life with each deep breath you take and then sink a little deeper into the stretch, making sure you’re not stretching to the point of discomfort. Stretching in this manner might provide you with a significant mental boost.
Stretching serves as an act of self-care.
Stretching is a true act of self-care. The movement can serve as a powerful reminder that you took the time to do something therapeutic for yourself, in addition to providing a sense of release and helping you feel connected to your body. That has such a significant psychological impact.
Pointers to keep in mind while stretching
While stretching is a vital part of any workout, there are a few things to remember in order to get the most out of it.
Stretching should not cause any discomfort and is typically considered to be harmless.
Stretching is generally safe for most people when done correctly. People who are hypermobile, or have an abnormally wide range of motion, are an exception. People should avoid general stretching, according to experts, because it might cause instability around their joints and raise their risk of injury. Instead, they should concentrate on strength training to improve joint and tissue stability and protection. Of course, if you’re in this circumstance, your doctor or physical therapist can give you more specific advice.
There’s also the myth that stretching after an exercise would keep you from getting delayed-onset muscle soreness. Unfortunately, research shows that this is not the case. Instead, you can lessen your odds of developing DOMs by gradually adding new types of workouts to your routine.
For certain workouts, specific stretches are more helpful.
If you’re stretching before a workout, focus on dynamic stretches that activate the muscles you’ll be working during the workout. If you’re going for a run, for example, practice dynamic stretches that target the lower body, such as butt kicks, high knees, or lateral lunges. When it comes to stretching after a workout, choose exercises that target the muscles you just exercised. Stretches like the inchworm (which targets your hamstrings) and the runner’s lunge with rotation might be included after a run (which hits your quads and hip flexors).
Timing for stretches is essential.
The timing of dynamic and static stretches differs: As previously said, dynamic stretches should be performed prior to your workout. When done before an exercise, static stretching, on the other hand, can be detrimental: According to research, doing it shortly before a workout might diminish strength, power, and explosiveness, so reserve it for your cool-down or some active recuperation on your rest day. If you’re going to conduct static stretching on its own, make sure your muscles are warmed up beforehand. Jumping jacks, arm swings and walking up and down the stairs are all effective exercises.
In conclusion, while stretching can feel amazing, try not to let it overtake your fitness routine. In exercise, balance is key. Ensure you’re also giving enough time for the other components of fitness like strengthening, cardio, and higher-intensity movements.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
1. IDENTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS
At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
2. CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM
Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!