Stretching is important part of your exercise regimen to prevent injury.

The Importance of Stretching: 3 Reasons to Make It a Daily Habit

Many people skip it because it seems time-consuming. But skimping can actually cost you more time and energy in the long run. Here are the top 3 reasons why stretching should be a regular part of your daily routine:

Improves Range of Motion

Our modern lifestyle often involves a lot of sitting, which can lead to tight muscles, especially in the hamstrings and hip flexors. Tight hamstrings can contribute to low back pain, and tight hip flexors can worsen it. Elongating these muscles regularly helps improve your range of motion and flexibility, allowing you to move more freely and comfortably.

Reduces Risk of Injury

Suddenly stretching tight muscles before physical activity is a recipe for disaster. It can lead to strains or tears. Imagine needing to make a quick turn to hit a tennis ball or grab your child to avoid them running into traffic. Without proper flexibility, your body will compensate for the lack of movement in your tight muscles, potentially leading to injury. If your muscles are flexible, they can adapt to these quick movements without strain.

Enhances Athletic Performance

According to BridgeAthletic.com, stretching improves circulation, muscle flexibility, and range of motion. This translates to better performance during workouts and competitions. Increased range of motion allows athletes to perform more dynamic movements with better technique.

It’s important to note that these benefits are cumulative and require consistency.  Acute stretching right before activity won’t deliver the same long-term improvements.

Dos and Don’ts

Do:

• Breathe deeply to relax into the stretch.
• Hold for at least 30 seconds, or 60 seconds for tighter muscles.
• Stretch daily to maintain flexibility and range of motion.
• Focus on major muscle groups like calves, hamstrings, quads, and hip flexors. If you’re an athlete, target specific muscle groups used in your sport.

Don’t:

• Stretch cold muscles. This can lead to injury.
• Bounce while stretching. Bouncing can increase tightness and risk of injury.
• Stretch to the point of pain. Some tension is normal, but back off if you feel sharp pain.

References

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

https://blog.bridgeathletic.com/stretching-improves-your-health-strength-training

https://www.cooperinstitute.org/blog/are-tight-hip-flexors-contributing-to-your-low-back-pain