Creating a stretching routine - Deepstash

Creating a stretching routine

Aim for 5 to 15 minutes of stretching per day. And if you want to make the most of your stretching routine, it is useful to study the basics.

You're not going to be perfectly flexible after one or two sessions. It takes weeks to months to get flexible, and you’ll have to maintain it.

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MORE IDEAS FROM The benefits of stretching: why your body needs to move

  • A little bit everyday is better than a big effort once in a while.
  • It’s easy to overdo it. Make sure you don’t always stretch the same parts of your body.
  • Stick to simple, evidence-based exercises. If you feel pain, discuss it with a doctor.

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  • Dynamic stretching. Active movements that help your muscles and ligaments stretch by actively tightening your muscles and moving your joints through their full range of motion. 
  • Static stretching. Passive maintenance of a muscle in a position to the end of its range of motion. The position should be maintained without pain for about 30 seconds. 
  • Ballistic stretching. Repeated bounces or pushes of a muscle past its natural range of motion by using force or momentum. 

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The benefits of starting a stretching routine
  • Stress relief. Our muscles can tighten up in response to physical and emotional stress. Stretching can help relax tight muscles so we feel more relaxed ourselves. 
  • Increased flexibility. Most researchers agree that 10 to 20 seconds of stretching is enough to increase flexibility.
  • Better posture. Stretching can help encourage proper spinal alignment and reduce musculoskeletal pain, which will improve your posture. 

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Wondering how to improve your flexibility? Here’s what you need to know.

Flexibility training can allow greater freedom of movement and improved posture, increase physical and mental relaxation, help to release muscle tension, and reduce the risk of injury.

There are many ways to improve flexibility, from stretches you can do at home, to more structured workouts such as a yoga or Pilates class.  All you need to get started is a yoga mat, an open mind and realistic expectations. You might not be able to touch your nose to your toes within a week, but with regular practice, you should be able to see an improvement in your flexibility.

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If the idea of touching your toes feels impossible, you may be wondering how to improve your flexibility. Being flexible and having a good range of motion is important, yet an often overlooked element of fitness.

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Flexibility Exercises Aren't Enough

Just being flexible isn't providing us with the necessary level of fitness, and the role of stretching exercises prescribed at the gym is now being debated.

Being flexible isn't making us age better, or be injury-free and is not improving our sports performance in any activity which does not require a wide range of motion.

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Planks strengthen the entire body

Many people dread doing planks because they feel like time goes by too slow whenever they're doing planks however doing planks targets multiple muscles at once.

The muscles planks targets are: glutes, quads, shoulders, arms, and core. Having strengthed these muscle areas stabilizes the pelvis, knees, and provide stability.

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