If you are leading an active lifestyle, going to the gym, or biking and running your weekends away, it is normal to notice the tightness and sore or stiff muscles lingering around for the rest of your day. Tight hamstrings, stiff hips, or sore backs can reduce your performance and slow you down! The good news is stretching on a daily basis can help! After all, the only thing separating you from a toned physique is the aches and strains.... and it only makes sense to incorporate stretching while you are living an active lifestyle; so let's dive into the importance of stretching while being active because with just a few stretches every day, those aches can minimize.
Why Stretching is Essential for Active Lifestyles
Even though stretching isn't as exciting as weightlifting or cardio exercise, it has just as much value! If stretching is regular then we will increase flexibility and movement and improve the flexibility of your muscles and joints and decrease rigidity.
Flexibility for an already active individual may equate to more than just simply touching their toes, it means allowing their body to move more efficiently and effectively with not using more strain and tension to go through their muscles or joints and less tension and tightness in any other muscles or joints so their risk of injury is lessens the overall.
Stretching helps reduce tension build-up in muscles, increases blood flow to muscles, and aids in muscle recovery. Overall, you will feel better and often experience less aches and pains after performing. Stretching regularly before and after activity, or a workout will help you recover afterwards, avoid injury during an activity, and get you ready and back to your next activity without as much soreness.
Key Stretches to Incorporate into Your Daily Routine
Include all of the major muscle groups for a balanced stretching routine. Stretches can be done in the morning to loosen up the body, either at the beginning of a workout for a warm-up, or they can be done as a cool down after exercise. Following are a few stretches that should be involved in any stretching routine for an active population.
Hip Flexor Stretch
Whether you're a sedentary person or have tight hips from running, hip flexors are an area that can be tight and result in pain or discomfort. Stretching hip flexors can help you prevent lumbar pain and develop hip flexibility. For a basic hip flexor stretches:
Kneel on one knee with your other knee bent on the mat with your foot firmly planted on the mat in front of you. Gently, push your hips forward until you feel a pull in the front of your hip. Hold 15-30 seconds, then switch legs.
This type of hip flexor stretching can really help you develop flexibility and relieve tightness.
Hamstring Stretch
Hamstring tightness can be a problem for active people, especially after running or squatting in the gym. Stretching the hamstrings can help lower back pain, improve posture, and overall leg flexibility. You can stretch the hamstrings in a simple way. Stand with your feet hip width apart, and extend one leg in front of you, keeping the leg straight, and then bend at the hips to try to touch your toes while keeping the knee straight on the extended leg. Hold at the end range for 20-30 seconds, and repeat for the other leg.
Quadriceps Stretch
After running or biking, we can develop tightness in the quads. A tight quad can lead to pain in your knees and hips. When you stretch your quads you want to get into a standing position on one leg, grab your opposite sneaker, and pull it with your glutes keeping your knees together. Hold for 20-30 seconds and repeat on the other. It is vital to stretch your quads, develop your range of motion and reduce knee pain.
Calf Stretch
Although the calves often get neglected, they are very important to mobility. After runs or jumps, the calves may feel tight and tight calves can impair mobility. To stretch the calves, find a wall to stand in front of, step one leg back, and while pressing the heel of your back foot down towards the floor, keep that leg straight. Keep this position for approximately 20-30 seconds, and then switch legs.
Shoulder Stretch
If you have been lifting heavy overhead for upper body work or just sitting at a desk for a period of time, your shoulders are tight. Stretching your shoulders can help unload any tightness, improve good posture and possibly decrease the chance of shoulder impingement when in the gym. One approach to stretching shoulders is crossing one arm straight across your body, then using the opposite arm to pull your arm closer to you. I would recommend 20-30 seconds of a static stretch then switch arms.
Tips for Effective Stretching
Now that you have learned about the key stretches, here are some tips to have the best success with stretching:
- Warm Up First: Stretching on cold muscles may cause injury, so get your blood flowing through a warm-up like walking or light cardio.
- Hold Stretches for 15-30 Seconds: To optimally lengthen the muscles and enhance flexibility, hold a stretch at least 15-30 seconds. Do not bounce, which can cause strain on the muscle.
- Stretch Both Sides: Stretch both sides of your body evenly! The body likes symmetry and compensatory movement can hinder the overall flexibility of the body as a whole.
- Be Consistent: You will get the best results long-term through daily stretching. Incorporate stretches into your routine every day, either before or after your workout, and even as part of your morning routine.
When to Stretch for Maximum Benefits
When are you supposed to perform your stretches? Well, the timing of stretching is very important, but generally speaking, the best time to stretch is when your muscles are warmed up. So, traditionally the best times are either after exercise or after prolonged sitting. Stretching after exercise allows your body to cool off from the work you just did, and has the wonderful side benefit of allowing you to release any body tension. Stretching while at work and during the day releases the lack of flexibility your muscles have, especially from prolonged periods of sitting.
Conclusion
You may be an athlete, runner, cyclist, or just someone who likes to be active on a daily basis - having a routine that includes these stretches will keep you doing what you love in the long term pain-free and give you the feeling like you can move all day! It's really all about being consistent. When you manage to appropriately include stretching in your everyday life, you'll improve your flexibility, decrease your pain, and gain back function that will allow you to train harder! Stretch today and feel great!
*collab
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