Stretching may not be the most exciting part of the exercise, but it’s important to be flexible in your overall fitness routine, such as strength and aerobic exercise. Incorporating stretching exercises into your workout schedule can help you increase flexibility, reduce stress, and ultimately make your workouts more efficient and safe.
DPF, Sasha, director of the New Jersey Sicklerville professional physical therapy clinical Cyrelson tell SELF, “strict muscles in normal daily functions of adjacent joints cause unnecessary stress, or they might get hurt.” As we age, our muscles become shorter and less elastic, she added. “We need to play a positive role in maintaining and improving muscle length so that we can continue to enjoy our ability without suffering.”
Indeed, stretching is neither glamorous nor hard core, and it may not give you the impact of running or HIIT classes. “It’s uncomfortable and it takes time, so people don’t like to do it,” Cyrelson said. “But you can’t just do strength training and cardio, and don’t put yourself at risk of injury or pain.” By doing a lot of muscle shortening and stretching (lengthening) the muscles, the muscles eventually lose balance. An imbalance in the body increases the risk of injury, as they may cause some muscles and joints to overcompensate for other muscles and joints that are too tight to use properly. This can lead to tension and discomfort.
Also, when your muscles are flabby and elastic, they are less restricted. This allows you to move them to a wider range of motion (ROM). For example, the hips and knees have a wider range of motion, allowing you to squat down. Eventually, having a larger ROM will enable it to do more exercises – and do them correctly.
Charlee Atkins, CSCS, a lecturer at Soul Annex in New York City and the founder of Le Stretch, told SELF that she preferred to use mobility rather than flexibility to hamstring the importance of family stretching in daily life. “For me, every thing are becoming more and more difficult, as the growth of the age and bent down to tie shoes, for example, take the stairs, grab your children from the ground, and even stood up from the sofa.” Improving your mobility makes these daily activities easier – “you can move more freely,” Atkins says.
Fortunately, it’s not hard to increase flexibility and flexibility. It only takes a little time. Try adding stretch flexibility, Atkins demonstrates the following routines to help ease muscle tension and increase mobility – so you can move more freely in the gym and in your life.
Standing hamstring stretch.
Stand with your feet apart, knees slightly bent, arms crossed.
As you lean forward, exhale, lowering your head to the ground while keeping your head, neck and shoulders relaxed.
Put your arms around the back of your legs, from 45 seconds to 2 minutes.
When you are done, bend your knees and roll them up.
Stretch neck, back, hip, hamstring, crus 2.
Piriform muscle stretch
The piriform muscle is the deep hip pronator located on the outside of the buttocks. Atkins says its main role is external rotation. “The deep pronator is small but produces a lot of movement in the hips and is often overlooked.” Because the piriformis muscle passes through the sciatic nerve, “if it’s nervous, it can lead to sciatic nerve stimulation,” Cyrelson said. “Stretching muscles can prevent future sciatica, or help with treatment.”
Sit on the floor with your legs stretched out in front of you.
Cross your right leg to the left and place your right foot flat on the floor.
Place your right hand on the floor behind your body.
Place your left hand on your right extremities or place your left elbow on your right knee (as shown) and press your right leg to the left when twisting the torso on the right.
If the spine rotates on your back, take it out and simply use your left hand to pull your right side to the inside and to the left.
Stretch hips, back, hips.