Written by Exercise Scientist, Aleisha Giglia – September 26th 2023
Regular stretching is one of the most important things you can do for your body. Whether you're an athlete, a fitness enthusiast, or simply someone who wants to improve their overall health, incorporating stretching into your daily routine has numerous benefits.
Why is regular stretching important
After a strenuous exercise session, our muscles need to relax and regenerate. Stretching is a great way to allow this relaxation, prevent cramps, soreness, and injury. It also has further benefits including greater range of motion and flexibility of all body parts, as well as improving body posture, stability and balance. Moreover, studies have shown that the benefits of stretching go beyond just physical health. It can also have a positive impact on mental health by reducing stress and anxiety, and promoting feelings of relaxation and well-being.
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Two types of stretches - Static stretches and Dynamic stretches
Static stretching is a technique where you hold a particular position for a few seconds, typically around 15-30 seconds per stretch. This form of stretching is beneficial after exercise as it helps to increase flexibility in the muscles and ligaments, reducing the risk of injury and aiding in recovery.
On the other hand, dynamic stretching involves controlled movements that prepare the muscles for exercise or performance. These stretches are performed within a movement, making them an excellent choice to do before exercise. Unlike static stretching, dynamic stretching helps to warm up the body, increase blood flow to the muscles, and improve range of motion.
For examples of each, please see diagrams below.
Source: ATI Physical Therapy
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When is the best time to stretch?
Great news! It shouldn't take long! Incorporating a short 5-10 minute stretching routine into your daily activities can bring you countless benefits. When it comes to timing, many people find that stretching in the morning or before bedtime is best, but there is really no 'wrong' time to stretch! Additionally, it's important to stretch before and after exercising to prevent injury and enhance your overall performance.
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Recommended key stretches to bring into your daily routine
Improve your mobility, posture, stability, balance and more with a daily stretching routine. Here are several great stretches you can add to your 5-10 minute repertoire:
Source: Equipped 2 Succeed
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Aleisha’s top 3 tips for stretching
Make sure you have the correct technique to get the most out of each stretch
Hold static stretches for 15 seconds each (no more)
Stay hydrated throughout the day to help achieve maximum flexibility!
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So, whether you're looking to improve your physical fitness or simply want to feel better in your own skin, incorporating regular stretching into your daily routine is a simple and effective way to improve your overall health and well-being.
