When going after fitness goals, you should also consider flexibility. Stretching can be valuable. It’s not enough to simply gain muscle and improve your aerobic fitness anymore. You may believe that stretching is exclusively done by runners or gymnasts. However, we must all stretch to maintain our mobility and independence. Many people are unaware that stretching must be done on a daily basis.
The importance of stretching
Chronic, low-grade inflammation has been demonstrated to be a silent killer, contributing to cardiovascular disease, cancer, type 2 diabetes and other diseases. Stretching is a way to protect yourself from damage of chronic inflammation. It keeps the muscles flexible, strong and healthy, which is important for maintaining joint range of motion. Muscles shorten and become tight without it. When the muscles are called into action, they are feeble and unable to fully expand. You’re more likely to suffer from joint pain, sprains and muscle damage as a result of this.
The majority of us spend our days sitting in chairs, which causes tight hamstrings at the back of the leg. This can make it difficult to fully extend your leg or straighten your knee, preventing you from walking. Similarly, when tight muscles are abruptly called upon for a rigorous activity that strains them and they may be harmed as a result of the fast stretching. Muscles that have been injured may not be strong enough to support the joints, resulting in joint damage. Regular stretching keeps muscles long, lean and flexible.
Begin here
With a body full of muscles, it may seem overwhelming to think about daily stretching. Your lower extremities, specifically your calves, hamstrings, hip flexors in the pelvis and quadriceps in the front of the thigh, are crucial for mobility. It’s also a good idea to stretch your shoulders, neck and lower back. Strive for a daily stretching routine or at least three or four times a week.
Locate a stretch therapist who can assess your muscle strength and customize a stretching program specifically for you. If you have a chronic ailment like Parkinson’s disease or arthritis, you should see your doctor before beginning a new stretching routine.
The impact of stretching
Anyone seated on the floor, legs spread apart and stretching out their arms to touch their toes is moving in the right direction. Stretching only once today isn’t going to instantly make you flexible. You’ll have to work at it over time and be dedicated to the process. You may have developed stiff muscles over several months, so you won’t be completely flexible after just one or two sessions. It takes weeks to months to become flexible and you’ll have to work hard to keep it up.
The muscles at the back of your thigh will stay flexible with hamstring stretches. Place your feet in front of you on the floor. Slide your hands down your legs until they begin to burn. Return to a sitting position after 30 seconds.
Proper execution
Stretching was once thought to be important to warm up the muscles and prepare them for activity. Depending on who you consult, stretching the muscles before they’ve warmed up has been found to be harmful. Your muscle fibers aren’t prepared when everything is cold so they may be harmed. You’ll receive increased blood flow to the area if you exercise first, which makes the tissue more elastic and adaptable to change. Five to ten minutes of modest movement, such as a brief stroll, is all it takes to warm up the muscles before stretching. After an aerobic or weight-training workout, you can stretch. For 30 seconds, hold a stretch. Do not bounce, as this can result in harm.
Source: https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
1. IDE
NTIFY 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!
