Stretching, a fairly new concept not long ago, but which has become very popular and useful nowadays due to the physical and mental benefits it brings.

Stretching is a type of physical exercise that, by stretching the muscles, helps us improve our flexibility, elasticity and range of motion Stretching helps us maintain healthy joints, preventing arthritis and various diseases and inflammations of the joints. Also, stretching helps us improve our posture, relax the muscles and therefore release emotional stress.

Stretching is very useful if we have a sedentary lifestyle, it helps relaxing the muscles of the neck, back, calves, posterior thigh muscles and to relax the body during the day, but also to improve our sleep.

As a personal experience, I encountered stretching exercises for the first time more than 20 years ago. We practiced athletics and the warm-up for training included stretching exercises. Initially, I saw it as a boring, static activity. Over time and with the accumulation of injuries, stretching became one of the best methods I could use, to warm up better and to avoid further injuries or relapses.

In time, the performance sport was left behind, but I still have the habit of practicing stretching.

Next, I will list 5 points through which we can benefit from stretching exercises and how to perform them in the best possible way:

1. How to properly start stretching exercises?

Stretching is recommended for warming up for effort, with the exception of performance athletes where it has been proven that stretching muscle fibers can affect speed and strength during sports trials, especially in disciplines that require explosive strength.

As for any adaptation to effort, stretching exercises also require an adaptation period. It must also be taken into account that the technique is correct; in order not to risk injuries and that the stretching position of the muscles is maintained between 10 and 30 seconds.

It is very important that the stretching exercise starts easily, with movements that make us feel comfortable and especially not to force it if we feel pain. It is recommended that the body is not completely unheated, so some warm-up movements before, such as walking or cycling, would be useful.

The movement must be done gradually and without sudden movements in the stretching position.

2. What types of stretching exercises are there?

There are many types of stretching exercises, but the main 2 are:

– Dynamic stretching

– Static stretching

Dynamic stretching is an active movement that avoids maintaining too much the stretching position of the muscles. Examples would be, pelvic rotations, leg swings, lunges, etc. This type of stretching is especially recommended for athletes practicing in disciplines that require explosive strength.

Static stretching is a movement by which the muscle stretching position is maintained for at least 15 seconds. Systems that incorporate stretching exercises are pilates and yoga.

A good program would be the combination of the 2 types of stretching, the dynamic and the static. An example is, alternating forward lunges with 15 – 30-second stretches.

3. Which muscle groups are targeted in stretching exercises?

It is good to activate the entire body muscles in stretching exercises, so it is good to target each muscle group. In the article “what stretching exercises to do” some of the recommended basic exercises are described.

The main muscle groups that require attention are:

– Calf muscles

– Thigh muscles, the front and back of the thigh

– Hip muscles

– Back muscles

– Neck muscles

– Shoulder and arm muscles

These groups are also the most tense in general.

4. At what age can we practice stretching?

Stretching is one of the recommended physical activities at any age. Even more so with advancing age. After the age of 40, we begin to lose strength and flexibility at an accelerated rate, reaching up to 25% less elasticity at the age of 65 (1).

To counteract this process, stretching exercises help us to be more flexible as we get older, but at the same time it also helps to improve the strength that is essential to prevent injuries and de-tension the body.

60 seconds a day of light stretching are recommended for a superior quality and to maintain the flexibility and health of the body.

5. Practice stretching at least 2-3 times a week

Stretching is especially recommended during the warm-up phase or after training. But it can also be very well practiced on days off, as a simple routine to improve our posture, the health of our joints and relax our muscles.

Also, stretching can be practiced anywhere, including at the office. Short breaks from the office to stretch for a few minutes are very helpful. You can do a few rounds of exercises sitting or standing during the program. You can find here (link to stretching exercises) exercises that can be very easily implemented, which can be included at the office when we don’t have enough time and space.

5-10 minutes of stretching practiced daily can bring great long-term benefits.

Conclusion

Practicing stretching exercises requires little resources of space and time and will help you improve your physical shape along with mental relaxation.

This type of exercise is beneficial at any age, from the little ones who train in different sports to the elderly for whom maintaining flexibility and health is a priority.

Stretching can be practiced anywhere, be it office, bedroom or in the park outdoors. Just 60 seconds of stretching a day can make a big difference in your health.