Table of Contents:
The Benefits of Stretching
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Stretching for Better Health
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Benefits of Stretching
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Does Stretching Before Exercise Actually Help?
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Stretching Science – How to Increase your Flexibility Fast and Easy | 32 Studies
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Benefits of Stretching for ages 40 and over
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The current research on stretching and flexibility is flawed!
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However, research has shown that stretching can help improve flexibility, and, consequently, the range of motion of your joints. Improve your performance in physical activities. Help your joints move through their full range of motion. Enable your muscles to work most effectively.Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.
Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.Stretching before and after a run has often been advised for better performance, faster recovery, and reduced injury risk. But new research in the Journal of Physiology suggests the practice could.
Yet, along with cardio and strength-training, stretching also delivers significant health benefits. You probably already know that stretching extends your overall range of motion, while also elasticizing your muscles and enhancing coordination. But those improvements, in turn, bring about other health benefits.Overall, however, stretching after exercise can help you to optimize your joint range of motion. If you don’t exercise regularly, you may want to stretch a few times a week after a brief warmup to maintain flexibility.
When you’re stretching, keep it gentle. Breathe freely as you hold each stretch for around 30 seconds. Try not to hold your breath.Stretching is also beneficial to improve your posture. Poor posture—a common and increasing problem—can easily be reversed and healed with daily stretching.
Because stretching strengthens your muscles and encourages proper alignment, your body posture will.It is developed through the use of various stretching procedures. Presently, uncertainty exists about some proposed benefits of flexibility including its effect on injury avoidance, muscle soreness prevention, muscular strength training and performance improvement.Stretching just doesn’t have the effects that most people hope it does.
Plentiful research has shown that it doesn’t warm you up, prevent soreness or injury, contribute meaninfully to rehab, enhance peformance, or physically change muscles. Although it can boost flexibility, so what?This is not to say that static stretching should be eliminated from an athlete’s program, but it should be sensibly incorporated into the daily training regimen since chronic stretching can enhance the range of motion around a joint and potentially improve strength and power performance.The benefits of stretching in order to help improve tissue length have been proven over and over again in the research.
However, there is some mixed evidence that suggests that static stretching may actually hurt athletic performance.PHOTOGRAPHY: YULIA GORBACHENKO SUPER BABE CAROLINE KNUDSEN WEARING CHANEL FOR VOGUE RUSSIA JULY 2020 ISSUE MAKE UP: KATERINA ZOLOTO TRUBOVA HAIR: KRISTIN PIGGOTT Everyone knows that exercise is a part of healthy living, but do you consider a stretching routine part of your exercise program, or as an afterthought that gets done if Read More “The Amazing Benefits of Stretching”.Furthermore, 3 days of static stretching with aerobic endurance exercises did not adversely affect repeated sprint abilities (Wong et al., 2011). Much of the research would suggest that combining static and dynamic stretching may attenuate the deleterious effects of the static stretching within a warmup (Behm and Chaouachi, 2011).
There are a number of benefits associated with stretching — such as improvements in posture. Many people, especially those who sit in front of a computer for extended periods of time, develop poor posture as a result of overstretched back muscles and tight chest muscles. You get a hunched back and your shoulders hover just below your ears.Most stretching techniques (static, ballistic, and proprioceptive neuromuscular facilitation) are effective in increasing static flexibility as measured by joint range of motion, but the results.
One research review noted the chronic effects of stretching, increasing ROM through time, as a benefit to performance involving stretch-shortening cycles (e.g., sprints, vertical jump, jump length, running tasks) (8).
List of related literature:
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| from Mosby’s Fundamentals of Therapeutic Massage E-Book | |
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| from Weight Training For Dummies | |
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| from Science of Flexibility | |
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| from Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery | |
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| from Fit for Life: A New Beginning: The Ultimate Diet and Health Plan | |
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| from Advanced Marathoning | |
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| from Modalities for Massage and Bodywork E-Book | |
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| from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation | |
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| from Methods of Group Exercise Instruction | |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
