Everyone understands the significance of regular exercise in maintaining a healthy lifestyle. However, we often ignore the benefits of stretching daily. Regular exercise has been shown in studies to help you lose weight, reduce stress, strengthen muscles, and increase your endurance. But most people don’t know that stretching regularly can improve the effectiveness of your workouts.
In this article, you will learn how to stretch daily and why doing so can help you loosen up tight muscles, improving your flexibility and overall health.
Is it good to stretch first thing in the morning?
Yes, experts say that stretching as soon as you wake up is good for the body. This is because doing morning stretches improves blood flow and helps to activate the parasympathetic nervous system, which calms your nerves. Stretching also loosens tight muscles in the body, helping you wake up calm, relaxed, and ready for the day.
What is the Benefit of Daily Stretch?
Whether you are a professional athlete, a gym addict, or a sedentary person stretching every day can benefit your health in many ways. And here are some of the reasons why:
Our joints stiffen as we age, which is a major issue among the elderly. However, you can avoid muscle stiffness by stretching regularly because it increases the elasticity of the connective tissues.
Alleviates muscle pain
Stretching can help relieve pain in a muscle or muscle group caused by injuries and soreness. When you’re injured, the muscles surrounding the injury site frequently contract as a protective response. However, experts say that stretching can help relieve the pain and soreness in tense muscles. Also, when your upper back posture is poor, your lower back carries most of your body weight which can lead to muscle soreness and pain. Stretching the back muscles regularly in a full-body pose will most likely help to alleviate lower back pain. You can also add a massage ball trigger point to your stretch routine to further reduce your level of pain.
Enhances posture
Tense muscles can contribute to poor posture. If the muscles in the chest, back, and hips are tight, they can cause poor posture. Many of us spend most of our waking hours seated at a computer or staring at a smartphone. Research shows that these activities make us move our heads and shoulders forward, leading to poor posture. Stretching the entire body, including the chest, upper body, and hamstring muscles can help to ease muscle tension. It can also help to lengthen the limb and prevent the body from assuming an incorrect posture.
Prevents injuries
One of the major reasons why experts say you should stretch before and after a workout is to avoid exercise-related injuries. This is because stretching allows your muscle to move through a wider range of motion, preventing injury. Plus, some exercises like running put a lot of strain on the muscles, which causes wear and tear. But this is less likely to happen when you stretch regularly.
Improves blood circulation
Stretching has the added benefit of increasing blood circulation. This is because it loosens tension in the muscle tissues. Research shows that better circulation is important for recovery after muscle injuries as well as for preventing future issues, especially among people who are active or do a lot of repetitive activities.
Increases flexibility
Research shows that when you stretch regularly, your body adapts to your routine. It increases the length of the muscle fibers and flexibility of your joints. Also, stretching allows for looser and more extended movements while improving physical fitness. This process is crucial, especially for elderly people, because our joints' range of motion decreases as we age. However, stretching regularly can help you improve your overall flexibility despite the natural limitations that come with aging.
Reduces stress
When you carry a lot of tension in your muscles, your level of stress will increase. Studies show that stress is associated with most of the top causes of death, including diabetes and heart disease. But when you stretch regularly, you lessen the tension in your muscles, which can help you feel more relaxed, thereby reducing your stress level. If you struggle with stress, you can incorporate a massage ball trigger point into your stretch routine to help you relax more.
What are the best stretches to do in the morning?
Experts say that stretching in the morning makes you feel good because it activates the release of endorphins in the brain. So, if you are always waking up feeling tired and annoyed, perhaps doing stretches as soon as you wake up might improve your morning routine. Some of the best stretches you should do in the morning are:
Simple leg stretch
Start by standing up straight and grabbing a wall or chair back for balance. Take a firm grip on your left foot while bending your knee and bringing your foot closer to your glutes. Your front leg should feel like it's being stretched. To make this exercise harder, push your hips forward. Hold for one minute and do it again about five times per leg.
Upper body stretch
You can either choose to sit or stand for this exercise. To start, you put your hands together behind your back. Raise your hands as high as you can to the ceiling. Your chest and shoulders should open up. Hold for about 30 seconds, then repeat two to five times. If you feel as though your shoulders are tense, you should remove your arms from your back and let them hang at your sides.
Simple back stretch
Begin by bringing your hands together in front and behind your back while pushing your arms away from your body as far as possible. You will feel the muscles in your upper back stretching. Hold for about a minute, then repeat for about five to six times more.
How to loosen up the body in the morning?
Like most people, you're probably stiff when you wake up. You should try to move your body in the morning to loosen up your muscles. Walking around the room or going for a short walk can help you wake up and relax. Another good way to loosen your body in the morning is to do some stretching. You can stretch your neck, shoulders, back, legs, or any area where you feel the tightness the most. To intensify your stretch, you can use a massage ball spiky. However, you should avoid exercises that cause pain or discomfort and only stretch as far as your body allows. The movement must be performed correctly and without causing pain. If your muscles are twitching, take a step back and let them relax more.
Conclusion
Stretching is a very overlooked form of exercise. It has many health benefits that help to improve circulation, flexibility, and posture. Regular stretching can also help ease pain, prevent injuries, and reduce stress. If you want to start your day relaxed and ready to be your best, you should stretch all areas of your body in the morning. Doing this helps you be more productive and motivated throughout the day.
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