The advantages of flexibility exercises
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Stretching, a practice that dates back thousands of years, has long been a staple in the routines of warriors preparing for battle and athletes preparing for competition. But beyond physical activity, stretching has been found to offer numerous benefits for mental and physical health.
One of the most promising advantages of stretching is its potential to improve mood and cognitive performance. Research suggests that stretching can help people feel calmer and more focused on tasks, making it a valuable tool for those seeking to boost their productivity and overall wellbeing [1].
Another significant benefit of stretching is its ability to alleviate lower back pain and improve a person's range of motion. This might help prevent future back pain and discomfort [2]. Regular stretching may also help reduce stress and body pain, increase flexibility, and improve posture [3].
However, it is essential to approach stretching with caution, especially for those with chronic or acute injuries, disabilities, or conditions that prevent them from performing stretches correctly and safely. Performing specific stretches may help relieve headaches and improve sleep disorders that contribute to headaches in some people, but it is crucial to consult with a healthcare professional before starting any new stretching routine [4].
Individuals new to stretching exercises may have a higher risk of injuring themselves. To reduce the risk of injury while stretching, it is recommended to warm up first by doing light aerobic activity like walking, jogging, or biking for 5 to 10 minutes, so your muscles are warm and ready to stretch [5]. Stretching cold muscles can lead to injury.
When stretching, it is crucial to stretch gently within a pain-free range, avoiding overstretching. Mild discomfort is okay, but pain is a warning sign to stop immediately [6]. Proper technique is also essential, focusing on symmetrical flexibility (both sides equally) to reduce injury risk, especially if you have prior injuries [7].
Prefer active stretching when possible, which involves engaging muscles to control the stretch and reduces the chance of overstretching compared to passive stretching [8]. Using static stretching (holding stretches for 20–30 seconds) after workouts when muscles are warm, and dynamic stretching (moving through ranges of motion) before activity to prepare muscles effectively are also recommended [9].
It is essential to stretch according to a doctor's recommendations if one has chronic or acute injuries, existing injuries, or disabilities. Overstretching can lead to injuries like strains or sprains [10]. Regular stretching may also improve a person's ability to move a joint through its full range of motion [11].
Furthermore, stretching increases blood flow to muscles, boosting oxygen levels and delivering more nutrients to muscles [12]. This increased blood flow may help remove metabolic waste such as uric acid, carbon dioxide, and ammonia from muscles [13]. Stretching can help a person improve their flexibility, which is beneficial to their overall health and may delay the effects of aging [14].
In summary, the safest approach to stretching involves warming up first, stretching gently within a pain-free range, striving for balanced flexibility, and favoring active and controlled stretching movements to reduce the risk of injury and overstretching [6][7][8][9]. By following these guidelines, you can reap the numerous benefits of stretching and maintain a healthy and active lifestyle.
- Stretching, as a potential tool for boosting productivity and overall wellbeing, can help alleviate lower back pain and improve a person's range of motion, reducing the risk of future back pain and discomfort.
- Additionally, stretching can help reduce stress and body pain, increase flexibility, and improve posture, making it beneficial for mental health as well.
- However, individuals with chronic or acute injuries, disabilities, or conditions should consult with a healthcare professional before starting any new stretching routine to avoid strains or sprains.
- Performing specific stretches may help relieve headaches and improve sleep disorders that contribute to headaches in some people, but it is crucial to exercise caution and proper technique to avoid further injury.
- Regular stretching, by increasing blood flow to muscles, providing more nutrients, and removing metabolic waste, can help delay the effects of aging, contributing positively to a person's health and fitness, as well as their mental health and well-being.
