Incorporate stretching into your daily schedule and feel the difference.
Stretching can be a great alternative to exercise, which makes you more flexible
and keeps you healthy and fit. Stretching helps in the lengthening of tightened muscles and their associated tendons and gives you more flexibility and the full range of motion to your joints. So if you are someone who is scared away from cardio and exercises, stretching can be your thing.
But before starting, there are certain things to keep in mind while stretching and certain things you should know about your body.
When is the right time to stretch?
Stretching should be done when your muscles are warm. Cold muscles cannot be stretched as effectively and may cause tearing if forced. And to warm up your body, you can do 2 to 3 minutes of jogging or do a bit of body movement. Raising a light sweat will indicate the warming of your muscle tissue. If you're at home, you could take a warm shower before stretching.
Kinds of Stretching:
Static stretching
It is the safest method of stretching, which can be done for 10 to 30 seconds at a point where you can feel the stretch but do not experience any discomfort. Just remember not to bounce when holding the stretch.
Dynamic or ballistic stretching
This type of stretching needs coaching and an instructor. Dynamic stretches involve muscle movements that move a joint through the full range of movement that will be required in your chosen sport or activity. That is why it should be done under the proper guidance.
Proprioceptive neuromuscular facilitation (PNF) stretching
PNF stretching was initially developed as a muscle therapy, but today it is used by athletes as a means of enhancing flexibility. It involves a stretch-contract-relax-stretch cycle whereby the passive stretching of a muscle is enhanced by an intervening isometric contraction of that muscle, followed by brief relaxation and a further passive stretch. It is often used by osteopaths and physiotherapists. And thus, it should also be done under proper guidance.
Here are some of the static stretches that you can do at home on your own :
Neck side flexion
Keep your face straight in the forward direction and lower your ear towards your shoulder. feel the stretch along the opposite side of your neck and then return to an upright position. Repeat on the opposite side.
Triceps stretch
Put your hands in the upper direction and make sure your arms are above your head. Now bend your elbows so that your forearms are behind your head, and gently grasp one elbow with the other hand.
Feel the stretch on the outside of your upper arm and then gently pull your one elbow towards your opposite shoulder to deepen the stretch. Repeat for your other arm.
Supraspinatus stretch
Cross one arm in front of your chest, placing the hand over your other shoulder and keeping the arms parallel to the ground. Now use your other resting hand to push your other hand's hanging elbow gently towards the opposite shoulder.
Feel the stretch in the muscle across the top of your shoulder blade, and then repeat for the opposite shoulder.
Adductor stretch
Stand upright and place your hands on your hips for balance, and your feet slightly wider than shoulder-width apart. Keep your feet pointing to the front and lunge sideways, taking your weight on your left foot and bending your left knee to feel the stretch in your right groin. Repeat for the opposite side.
