Stretching challenge

In this week's challenge you must Stretch it out! .Stretching has multiple benefits for both your body and your mind. Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier. It is an extremely important practice to add to your daily routine to be on your way to better health. Even if you are not planning on exercising vigorously, it is still important to stretch in order to receive multiple benefits for your body and your mind.

Benefits of Stretching:

1. Stretching can improve posture

   Tight muscles can cause poor posture. Specifically, the muscles of the chest, back (both lower and upper), and hips can cause poor posture if they are tight. Many of us spend at least a portion of our day sitting at a computer or looking at a phone or tablet. The position that is typical with these activities (rounded shoulders and forward head) is a position of poor posture. We can improve on this by stretching the pectoralis, upper trapezius, and hamstring muscles, to name a few.



2. Stretching can improve range of motion and prevents loss of range of motion.

   As we age, our joints lose range of motion. We can counteract this by stretching regularly. Even if range of motion in some joints is limited, stretching can help to improve this.



3. Stretching can decrease back pain.

   This somewhat goes hand in hand with posture. If we have poor posture in the upper back, the lower back compensates and can develop pain. Also, if we have tight hamstrings or hip flexors, the lower back compensates and can develop pain. Stretching the leg muscles and the muscles mentioned for posture will likely help to decrease back pain.



4. Stretching can help prevent injury.

   If you stretch a muscle too far, it will become strained or torn. If your stretch and increase the range in which a muscle can move, the likelihood of injuring it decreases. Stretching before physical activity specifically helps prevent injury by bringing blood flow to the muscles, warming them up, and decreasing any tightness they might have to prevent a strain or a tear.



5. Stretching can decrease muscle soreness.

   If you have soreness in a muscle or muscle group from a recent workout or from a muscle strain, stretching can help relieve some of this discomfort. Many times, when we are injured, the muscles around the injury site tighten up as a protective response. By stretching these tight muscles out, pain and soreness can be alleviated.

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.