Fitness is not just about lifting weights or doing cardio. One important aspect that is often overlooked is stretching. It not only helps in preparing for exercise, but also helps in keeping the body fit and flexible. Stretching increases muscle mobility, prevents injuries, improves blood circulation and reduces mental stress. It is essential for every age and every body, whether you are an athlete or an office worker. It maintains the body's range of motion and keeps fitness levels stable and better if done regularly. In this article, we will know how important stretching is for fitness.
How important is stretching for fitness?
1. Increases muscle flexibility
Stretching makes the muscles flexible, making the body's movement more effortless. Flexible muscles help in performing any physical activity easily, be it weight training or dance. It also reduces muscle stiffness and does not allow tension to build up in the body. Regular stretching also maintains joint mobility and relieves stiffness that comes with age. If you want to keep the body agile and nimble for a long period, then definitely include stretching in your routine.
2. Prepares the body before exercise
Dynamic stretching before starting a workout warms up the muscles, making the body ready for physical exertion. It acts as a warm-up and increases blood flow. This increases the heart rate in a controlled manner and prevents sudden exertion. There is also less chance of injury during exercise as the muscles are already active. Stretching gives a warning to the body that some physical activity is going to happen now, which improves performance.
3. Less chance of injury
When muscles are stiff and disorganized, any kind of sharp movement can damage them. But stretching brings flexibility and elasticity to the muscles, so that they can handle shock or heavy activities better. Regular stretching reduces tissue stress and reduces the risk of muscle strain. This is especially beneficial for sportspersons and those who do heavy exercise. Stretching acts as a protective shield.
4. Improves the body's range of motion
Range of motion refers to how smooth and wide your joints and muscles move. Regular stretching can help you move your arms, legs and other body parts more distance without pain or strain. This is especially useful in old age, when your body's range of motion becomes limited. A good range of motion makes workouts and yoga easier and also helps you avoid injury. It keeps the body supple and functional.
5. Improves blood circulation
Stretching improves blood flow in the body. When you stretch a part, more blood and oxygen reaches there, making the muscles in that part fresh and energetic. Better circulation keeps not only the muscles but also the skin and organs active. In addition, it speeds up recovery after a workout and reduces muscle fatigue. Especially for those who sit for long periods of time, stretching removes the blockage of blood flow.
6. Reduces mental stress
The process of breathing deeply and slowly stretching the body while stretching gives peace to the mind. It has a meditation-like effect, which relieves stress and anxiety. Stretching releases 'feel good' hormones like endorphins in the body, which improves the mood. Especially after long hours of work, light stretching relieves mental fatigue. If you want to stay mentally calm and balanced, then do stretching for 10 minutes a day.
7. Improves posture
Maintaining the wrong posture for a long time weakens the back and neck muscles and pain begins. Stretching balances the muscles and reduces body strain. It helps in keeping the spine straight and the body in perfect shape. Better posture not only provides physical benefits but also boosts confidence. People who sit for long hours in the office should definitely do stretching.
8. Helps in recovery
After a workout, the body is tired and the muscles become stiff. If you do stretching, these muscles gradually loosen up and their recovery is faster. It reduces DOMS (Delayed Onset Muscle Soreness) and keeps the body ready for the next workout. This allows you to continuously work on fitness and also avoid injury. Stretching should be an essential process after a workout.
9. Maintains continuity in workouts
Many people quit their workouts midway due to injuries and muscle stiffness. But if you do regular stretching, these problems are avoided to a great extent and you can continue your fitness routine without interruption. This helps you get used to it and your body adapts. A sustainable fitness lifestyle requires that your body is prepared for movement every day – and stretching is the easiest way to do this.
10. Safe and beneficial for all ages
The biggest advantage of stretching is that it is safe for people of all ages. Be it a child, an adult or an elderly – everyone can do it according to their convenience. It does not require any equipment and can be done at home, in the office or anywhere outside. It is an inexpensive, simple and effective process, which promotes fitness. If someone is starting with fitness, then stretching can be the best first step.
When and how to do stretching?
• Light dynamic stretching before workout, such as rotating hands and legs.
• Static stretching after workout, such as hamstring stretch, calf stretch, etc.
• Stretching for 10–15 minutes daily is enough.
• Do not jerk suddenly while stretching and keep breathing normal.