Have you ever thought that static stretching is as essential as eating protein for muscle building? Generally, people do not focus on muscle stretchings that result in muscular tears. You might be wondering why muscles tear. It happens due to muscle tightness.
People involved in athletic activities are familiar with dynamic and static stretchings. Static stretching indicates that it is about holding a position for 30-60 seconds to feel stretched.
Not only you; all of us skip stretching due to hurry to get our workout done. Stretching make your muscles flexible and mobile and improve athletic performance.
Here we will discuss the benefits of static stretching and safety tips to consider before adding it to your workout.
Is Static Stretching Good for You?
Are you wondering about the benefits of static stretchings? Though stretching is not important for all muscles group, it imparts numerous health benefits.
Here are some common benefits static stretching can implement in your daily workout:
- Increased flexibility and range of motion
- Reduced risk for injuries when used before and after exercise
- Better posture and alignment
- Increased blood supply that minimizes soreness after exercise
- Therapeutic effects that help you calm your mind after a hectic day
Also, Read – Dynamic Stretchings
Benefits of Static Stretching
If you’re tempted to ditch stretching after your workout, you may miss some of these benefits.
You might have noticed that your trainer is more flexible than you. Regular stretching can help you improve your flexibility to boost overall health. With improved flexibility, you can perform your activities with ease.
Moreover, it is beneficial for decreased mobility due to aging and other health issues. Stretching at the end of your workout results in an increased range of motion. Range of motion is how far you can move your muscle in one direction.
Make your everyday task and exercise much easier with simple static stretching!
Have you ever noticed how stress affects your daily activities? A high level of stress causes muscle tightness. Therefore, stretching is beneficial to lose the tensed and tight muscles.
Stretching your muscles can help them relax, and when combined with mindful breathing exercises, it can also reduce mental tension and anxiety.
You might have tried dynamic stretchings to prepare your muscles before a workout. Despite dynamic stretchings that warm up your body, static stretching enhances your agility, speed, and muscle strength.
If you are a pro athlete or fitness enthusiast, static stretches are best to boost your performance. Do you have an athletic event in a few days? Be sure to practice static stretchings for high-level performance.
One of the primary reasons for poor posture is an imbalance of muscle. A research study found that a combination of strengthening and stretchings of a specific muscle group can improve posture. Moreover, it can reduce musculoskeletal pain and encourage proper alignment.
If poor posture impacts your confidence and daily activities, add static stretching to your routine.
Increased Blood Flow
No doubt that improved blood circulation is necessary for overall health. You might be wondering how to improve blood circulation. One of the ultimate ways to boost circulation is stretching. Whether you incorporate dynamic stretching or static stretching, it leads to improving blood flow.
Finally, you have decided to incorporate static stretching into your daily routine. It will help you boost your athletic performance. Here are some safety tips to consider for effective and safe stretches:
Don’t exceed your comfort zone – During stretching, a little discomfort is normal but feeling pain while stretching may lead to injury. If you feel a sharp pain, stop stretching right away.
Be Gentle – Whether you are a beginner or pro, be smooth with yourself. Start with slow movements. Avoid jerking & holding while practicing a static stretch.
Start Slowly – In the initial stages, start with a few stretches. Build your flexibility, before starting complex static stretchings.
Breathe – If you want to stretch for a long time, be sure to breathe. Breathing helps relieve stress and tension in your body.
Also, Read – 7 Great Hamstring Stretches
5 Common Static Stretching
One of the best ways to target your biceps, shoulder, and chest muscles is to practice bicep stretchings. Here is how to do it:
- Stand upright
- Bring your hand to your back and interlace them
- Now straighten your hands in a way your palms face downward
- Raise your arms as high as you can until you feel a stretch
- Hold the stretch for 30-60 seconds
- Repeat this stretch three to four times
Overhead Tricep Stretch
This stretch targets your triceps and the muscles in your shoulders.
Here is how to practice it:
- Stand with your feet hip-width apart
- Roll your shoulders back and down to release any tension.
- Reach your right arm up to the ceiling
- Bend your elbow to bring your right palm down toward the center of your back.
- Bring your left hand up to gently pull your right elbow downwards.
- Hold this stretch for 20–30 seconds before switching arms.
- Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.
To relieve the tightness in your abdomen, chest, and shoulder, this cobra pose is ideal.
Here is how to do it:
- Lie on your stomach with your hand under your shoulders
- Lift your head, chest, and shoulders by pressing your hands
- Now lift your torso partway or halfway
- Keep your elbows slightly bent
- Hold this position for 30 to 60 seconds
- Repeat this pose two to three times
Seated Butterfly Stretch
An ultimate way to target thighs, hips, and lower back is seated butterfly stretch.
Here is how to practice it:
- Sit on the ground with straightening back
- Place the soles of your feet together in front of you
- Now place your hands on your feet and feel the stretch
- Take a deep breath
- Hold this pose for 10 to 30 seconds
Head to Knee Forward Bend
Use this stretch for the muscles in your back, groin, hamstrings, and calves.
- Sit on a yoga mat or other comfortable surface.
- Extend your left leg out in front of you, and place the sole of your right foot to the inside of your left thigh.
- Inhale and lift your arms overhead.
- Exhale as you lengthen your spine and bend forward at your hips.
- Rest your hands on your foot, legs, or the floor.
- Hold this pose for up to a minute.
- Repeat on the opposite side.
Final Words – Static Stretching
Whether you are new to exercise or a pro, be sure to consider the safety measures. Static stretching is also a great way to release stress and tension in your muscles, which can help you feel more relaxed.
Talk to your doctor if you have any health concerns about stretching, especially if you have an injury or medical condition.