Stretching has long been considered a crucial aspect of physical activity and maintaining flexibility. With an increase in sedentary lifestyles, it’s more important than ever to prioritize stretching to avoid discomfort, injury and to improve physical performance.
Key Findings
- Stretching can help improve flexibility.
- Stretching can reduce the risk of injury.
- Stretching can improve athletic performance.
Recommendations
- Incorporate stretching into your regular exercise routine.
- Choose stretching protocols that are appropriate for your fitness level and goals.
- Listen to your body and stop stretching if you feel pain.
Stretching not only helps improve flexibility but also reduces the risk of injury and improves athletic performance. Stretching has been found to increase circulation, which can help reduce muscle soreness and speed up the recovery process after a workout. Additionally, stretching can also improve posture, which can lead to better overall health.
Research-supported stretching protocols can vary depending on the desired outcome and the area of the body being stretched. For example, dynamic stretching, which involves moving through a full range of motion, is a great option for warming up before a workout. On the other hand, static stretching, which involves holding a stretch for a set amount of time, is a great option for cooling down after a workout.
Example
A research-supported stretching protocol for improving flexibility in the legs and hips is the lunge stretch. This stretch is performed by stepping forward with one foot and then bending both knees until the back knee touches the ground. The stretch should be held for about 15 to 20 seconds and then repeated on the other side.
Another research-supported stretching protocol for the back and spine is the cat-cow stretch. This stretch is performed by starting on hands and knees, with the hands under the shoulders and the knees under the hips. The spine should be in a neutral position. Then, the back should be rounded by tucking the chin to the chest and bringing the tailbone towards the knees, like a cat. The stretch should be held for a few seconds before returning to the starting position. This process should be repeated several times, alternating between a rounded and arched back.
Finally, a research-supported stretching protocol for the neck and shoulders is the neck tilt stretch. This stretch is performed by standing or sitting with good posture and then tilting the head to one side, bringing the ear towards the shoulder. The stretch should be held for about 15 to 20 seconds and then repeated on the other side.
Conclusion
Incorporating stretching into your physical routine is an effective way to improve flexibility and reduce the risk of injury. Research-supported stretching protocols, such as the lunge stretch, cat-cow stretch, and neck tilt stretch, can help you get started.