Stretch it out!

In this week's challenge you must Stretch it out! .Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

Benefits of Stretching:

1. Increased flexibility and joint range of motion

   Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.



2. Improved circulation

   Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.



3. Better posture

   Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.



4. Stress relief

   Stretching relaxes tight, tense muscles that often accompany stress



5. Enhanced performance

   Maintaining the full range-of-motion through your joints keeps you in better balance and your muscles work more efficiently. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

Tips on Stretching:

1. Warm up first: Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at a low intensity for five minutes.


2. Hold each stretch for 10 to 30 seconds: It takes time to lengthen tissues safely. Hold your stretches up to 30 seconds That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. You can repeat the stretches 2 or 3 times.


3. Don't bounce: Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible—and more prone to pain.


4. Focus on a pain-free stretch: If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch


5. Relax and breathe freely: Don't hold your breath while you're stretching.


6. Stretch both sides: Make sure your joint range of motion is as equal as possible on each side of your body.


7. Stretch before and after activity: Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.

Suggested Reading:

8 Amazing Benefits Of Stretching - Learn more here.

Types of Stretching - Learn more here.