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Stretch first. Thank me later.

Updated: Nov 17, 2023

Flexibility training plays a pivotal role in your overall fitness and well-being. Let's look at the incredible benefits of stretching, both for your body and mind, discover the most effective stretches, and discuss how to seamlessly incorporate flexibility training into your fitness routine.

1. Physical and Mental Benefits of Stretching: Stretching offers numerous advantages, both physical and mental:

  • Enhanced Range of Motion: Regular stretching improves your flexibility, making daily activities easier and reducing the risk of injury.

  • Stress Reduction: Stretching can help calm the mind and relax the body, reducing stress and tension. It's a natural remedy to alleviate stress, as per research in the Journal of Physiological Anthropology.

  • Improved Posture: Stretching can correct imbalances in muscle strength and length, which can improve posture and reduce the risk of musculoskeletal problems.

2. Most Effective Stretches:

Standing Hamstring Stretch

  • Start upright with feet hip-width apart, knees slightly bent, and arms down.

  • Exhale and bend at the hips, lowering your head while keeping neck and shoulders relaxed.

  • Wrap arms around legs and hold for 45 seconds to 2 minutes.

  • Bend knees and roll back up.

Butterfly Stretch

  • Sit with soles of feet together, knees out to sides.

  • Hold ankles or feet, engage abs, and lower body toward feet, pressing knees down.

  • Hold for 30 seconds to 2 minutes.

Lunging Hip Flexor Stretch

  • Kneel on the left knee, right foot flat in front, knee bent.

  • Lean forward, stretching the left hip toward the floor, and squeeze your glutes.

  • Hold for 30 seconds to 2 minutes.

  • Switch sides and repeat.

Seated Neck Release

  • Stand with feet shoulder-width apart or sit with an upright back.

  • Drop the left ear towards the left shoulder.

  • To intensify the stretch, gently press down on your head with your left hand.

  • Hold for 30 seconds to 2 minutes.


You can even find stretches to meet your specific goals. Browse some books (fyi -affiliate link.)


3. Incorporating Flexibility Training: To make flexibility training a regular part of your routine:

  • Schedule Stretching: Dedicate time to stretching before or after workouts. Aim for at least 10 minutes.

  • Variety is Key: Incorporate a mix of static and dynamic stretches to target different muscle groups.

  • Stay Consistent: The more consistent you are with your flexibility routine, the better the results.

In Summary: STRETCH. It's good for the mind, great for the body. It will help build resilience and quicken recovery.


To better health!


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