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Consider Elongation Exercises. No matter what sort of physique you're aiming for, the key is consistency. Some activities you could choose may be more effective for developing long, lean muscles. Consider incorporating dance, Pilates, yoga or barre-based workouts into your fitness program. These programs tend to focus on smaller, postural ...
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- Reps Vs. Sets
Each rep of an exercise puts your muscles through a few...
- 11 Stretches Almost Everyone Can Do
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- Barre-Based
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- Overview
- Why does stretching feel good?
- What are the benefits of stretching?
- Simple daily stretches
- Tips for stretching safely
- The bottom line
Without realizing it, many of us start our day by stretching before we even get out of bed.
Involuntary stretching of your muscles is called pandiculation. It’s a behavior seen in most types of animals to relieve muscle tension.
Few activities feel better after a period of inactivity than stretching. Stretching reduces your risk of getting injured, can induce a feeling of calmness, and is even thought to improve your circulation.
In this article, we’ll help explain why stretching feels good, explore the benefits, and provide examples of simple stretches you can do on a regular basis.
Humans have a natural tendency to avoid things that cause pain and to seek activities that feel good. Stretching is no exception. Your body’s natural reward system makes stretching feel good to motivate you to keep your muscles at optimal tension.
Here’s a closer look at the reasons why stretching feels good.
Increased flexibility
Regularly stretching may help improve your flexibility, especially if you live a sedentary lifestyle. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process.
Improved circulation
Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps. Although it’s a fairly new area of research, it’s thought that stretching may have long-term benefits on your circulatory health, such as improved blood vessel function and lower blood pressure.
Stress relief
Static stretching activates your parasympathetic nervous system. Activating this branch of your nervous system may help alleviate the psychological effects of stress. This, in turn, may help induce feelings of calmness and relaxation.
Low lunge
The low lunge helps stretch the muscles in your hips, groin, thighs, and core. To do this stretch: 1.Step your right foot forward into a lunge with your back knee on the ground and your left leg extended. Keep your right knee over your right foot, but not beyond it. 2.Put your hands on the ground next to your foot. You can also put them on your knees or raise them toward the sky. 3.Take a deep breath and focus on opening your chest and stretching out your spine. 4.Hold the lunge for at least 5 breaths, then repeat on the other side.
Forward bend
The forward bend helps stretch your back, groin, and the backs of your legs. To do this stretch: 1.Sit on a comfortable surface and extend your left leg out in front of your body. Put your right foot against the inside of your left thigh. 2.Take a deep breath and lift your hands over your head. 3.As you exhale, bend forward from your hips and reach forward as far as you comfortably can. 4.Rest your hands on the floor or on your left leg as you hold the pose for 40 to 60 seconds. 5.Repeat on the other side.
Seated torso stretch
The seated torso stretch targets the muscles in your core and back. To do this stretch: 1.Start by sitting upright in a chair with your feet on the ground. 2.Hold the back of the chair with one hand and twist in the direction of that hand. 3.Hold the twist for up to 30 seconds and repeat on the other side.
•Avoid stretching cold. Before you start stretching, it’s a good idea to get your blood flowing to avoid injury. Doing a low-intensity activity like walking or easy jogging for 5 minutes can help warm up your muscles.
•Stretch gently. Don’t force any position that causes pain. If a stretch is painful, it means you’re stretching too far.
•Make stretching a routine. You can reap the most benefits from stretching if it becomes a regular habit. Fitness experts recommend stretching at least two to three times per week.
•Stretch both sides. Be sure to stretch both sides of your body equally to avoid flexibility imbalances.
Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. It’s thought that stretching may also release endorphins that help to reduce pain and enhance your mood.
Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture.
- Daniel Yetman
Feb 27, 2019 · Stretching may temporarily relieve symptoms because the overworked muscles are getting a break, but stretching won’t prevent the symptoms from coming back again because the tightness of the muscles isn’t the issue in the first place. This isn’t to say muscles can’t be tight or loose.
Mar 27, 2024 · These methods lengthen the muscles and connective tissues and help your body return to a balanced state (homeostasis), meaning your body temperature, heart rate, and blood pressure all return to ...
- 1 min
Sep 13, 2023 · Warm up for 5 to 10 minutes with active stretching to get the blood flowing and prepare your muscles for static, deep stretching. Stop if you feel pain. Target different muscle groups to get a good overall body stretch. Take slow, deep breaths. (Breathing out as you stretch can help you bend deeper.) Avoid comparing yourself to others.
Jan 25, 2021 · Improved flexibility. Stretching can help lengthen your muscles and improve your range of motion. Better circulation. Regular stretching may have both short-term and long-term benefits on your ...
People also ask
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Apr 17, 2024 · Hold a stretch for 30 seconds. Don't bounce, which can cause injury. You'll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue. Stop stretching that muscle and talk to your doctor. Try a hamstring stretch. A hamstring stretch will keep the muscles in the back of your thigh ...
