A Step-By-Step Guide to Safe Stretching

Health and wellness is one that doesn’t come easy. One must work hard to attain a certain level of fitness, which includes properly balanced meals, a well-prepared mental state, and of course, sheer discipline. 

One of the most important—and yet overlooked—aspects of wellness is stretching. It’s a deliberate lengthening of the muscles, which eventually increases the range of motion in the joints and flexibility in the muscle areas. Done regularly, stretching can eventually help one achieve balance and stability, which is necessary for various physical activities.

Due to these undeniable benefits, stretching has become a critical part of rehabilitation programs, along with exercise and sports regimens. It’s critical at every fitness level, and any age. Experts believe that a full-body stretch is necessary to do every single day, but others argue that something as simple as 10 minutes can help you achieve your goals.

If you’re someone new to the realm of stretching, understand that the process doesn’t have to take too long. You can stretch every day each week, and even tone it down to just two days a week. Regardless of your choice, bear in mind that safety is paramount to your practice. 

To help you perform stretching in the safest and most comfortable way possible, follow these steps: 

Step 1: Don’t skip the warm-up

If you engage with cardio and resistance training, make sure to do your stretches after. Such flexibility exercises are better done when muscles are already warm, as they can stretch further than when you’ve just woken up in the morning.

If you do not follow any exercise regimen, something as simple as walking around and pumping your arms will do. This allows your body ample time to adjust, ensuring that it’s well-oiled for some serious stretching. 

Step 2: Mind the clock

While stretches are generally safe, it’s best to do them under certain time limits. Make sure to hold your stretches for not more than 30 seconds, and repeat until you’ve stretched out the muscle groups for up to 60 seconds. 

Golden tip: Keep in mind that it takes time to lengthen your tissues, and a prolonged stretch exercise cannot achieve this. Take it one step at a time.

Step 3: Keep steady 

It may be tempting to bounce and move about as you stretch, but sudden movements can cause small tears in your muscles. As a result, you’ll be left with scar tissues while healing, which can prove to be challenging in the long run. Scar tissues end up tightening the muscles, eventually leading to less flexible muscles and more risks to pain. 

Step 4: Make sure there’s no pain

Your main aim should be to stretch your muscles into flexibility. Feelings should include elongating past their normal placements, but any semblance of pain is never good. A little discomfort is welcome, but the pain should not be ignored. Make sure to stop immediately once it happens. 

Golden tip: Keep your breathing steady—never hold your breath!

Discovering The Benefits Of Stretching

Stretching is a simple method, requiring you to work first and foremost with your body. Simple and beginner stretching requires only yourself and a comfortable spot, and the main goal will be to lengthen your soft tissues. Any tight muscles or fascial adhesions will eventually be reversed, and with regular stretching, you’ll be able to avoid such instances from happening altogether. All you need to do is be present, mindful, and of course, remember this guide!

If you wish to discover more about stretching, however, Therapeutic Body Concepts is the place to go. We offer massage therapy in South Edmonton, guaranteed to help you regain wellness once more. Allow our experts to walk you through a more advanced form of stretching. Experience relief like never before—book an appointment with us today.

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