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Stretching is a key component of exercise and fitness.
Stretching is a key component of exercise and fitness.
According to a 2017 (updated 2019) Article from Harvard School of Medicine, it is one of the 4 most important types of exercise. Done Regularly, Stretching can:
According to a 2017 (updated 2019) Article from Harvard School of Medicine, it is one of the 4 most important types of exercise. Done Regularly, Stretching can:
Increase Flexibility
Increase / Improve Range of Motion
Decrease the risk of injury
Improve Performance in Physical Activity and Sports
Improve Circulation
Improve Posture
Help Relieve Stress
Reduce Soreness and Stiffness (although admittingly, there are different thoughts about this)
These two articles help explain the importance of Regular stretching:
Dynamic vs Static Stretching
Dynamic vs Static Stretching
To explain it extremely simplistically:
To explain it extremely simplistically:
Dynamic stretching is light, low intensity, movements that slowly elongates then shortens muscles, tendons and ligaments. It is generally done before physical activity as part of a "Warm-up" and is generally activity or sport-specific.
Dynamic stretching is light, low intensity, movements that slowly elongates then shortens muscles, tendons and ligaments. It is generally done before physical activity as part of a "Warm-up" and is generally activity or sport-specific.
Static stretching also elongates muscles, tendons and ligaments but, the position is held for a period of time. Generally, people hold the stretch for a minimum of 10 seconds but research shows 20-25 seconds is ideal. Static Stretching should be part of the post-work-out, post- activity cool down.
Static stretching also elongates muscles, tendons and ligaments but, the position is held for a period of time. Generally, people hold the stretch for a minimum of 10 seconds but research shows 20-25 seconds is ideal. Static Stretching should be part of the post-work-out, post- activity cool down.
Although Dynamic Stretching is typically done prior to physical activity and static stretching following activity, sometimes, stretching can be an entire workout or physical activity/exercise routine all in it's own for conditioning. Dynamic Stretches are often used as part of full body workouts and Yoga is a form of static stretching that adds deep breathing to benefit focus, circulation and toning among other benefits (scroll down to read more).
Although Dynamic Stretching is typically done prior to physical activity and static stretching following activity, sometimes, stretching can be an entire workout or physical activity/exercise routine all in it's own for conditioning. Dynamic Stretches are often used as part of full body workouts and Yoga is a form of static stretching that adds deep breathing to benefit focus, circulation and toning among other benefits (scroll down to read more).
ALSO - Many exercise scientists, sports medicine professionals, athletic trainers and chiropractors recommend stretching upon waking up in the morning to improve circulation of blood and cerebral spinal fluid.
ALSO - Many exercise scientists, sports medicine professionals, athletic trainers and chiropractors recommend stretching upon waking up in the morning to improve circulation of blood and cerebral spinal fluid.
Just a few examples of Stretching Workouts
Just a few examples of Stretching Workouts
Stretches to do before & after a run
Stretches to do before & after a run
Workout Stretching and Easy Warm Up Exercises
Workout Stretching and Easy Warm Up Exercises
What about Yoga?
What about Yoga?
YOGA is a term that is used today to describe a variety of different styles of stretching and muscle toning exercises. It has routes in Eastern Medicine and Religions and for that reason, is sometimes thought of a a spiritual practice rather than simply a type/style of physical activity. Removing any spiritual component to it, Yoga style stretching can give the body all of the benefits listed at the top of this page and also increase muscular strength, muscular endurance and muscular tone. Below, an article and some videos about Yoga.
YOGA is a term that is used today to describe a variety of different styles of stretching and muscle toning exercises. It has routes in Eastern Medicine and Religions and for that reason, is sometimes thought of a a spiritual practice rather than simply a type/style of physical activity. Removing any spiritual component to it, Yoga style stretching can give the body all of the benefits listed at the top of this page and also increase muscular strength, muscular endurance and muscular tone. Below, an article and some videos about Yoga.
5 min daily routine (Rosalie)
5 min daily routine (Rosalie)
10 min morning routine for beginners (Sarah Beth)
10 min morning routine for beginners (Sarah Beth)
15 mins daily routine (Fit Tube)
15 mins daily routine (Fit Tube)
Recovery Yoga (Breath and Flow), 16 mins
Recovery Yoga (Breath and Flow), 16 mins
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