There are many ways to stay flexible and youthful for a long time: aerobics, gymnastics, swimming, martial arts, dancing. Stretching is another type of fitness training on this list.
What is Stretching?
Stretching is one of the many varieties of low-impact exercises. It is suitable for all people who can do general exercise and have no age or weight restrictions. If you want to stay active while in your retirement years, you should stretch every day and devote at least half an hour to it for the best results.
The purposes of stretching can be different:
- Restoration of muscle tone and smooth movements, slowing the body’s aging, relieving stress and nervous tension, improving technique and immunity, recovery from operations and long-term illnesses.
- Figure correction, body mobility improvement, posture, and gait.
- Stretching may require a bit of coordination which is great for older adults and it does not involve jumping, running, or sudden movements, making it accessible to people with obesity, poor eyesight, hearing, and movement coordination disorders.
- It improves mind-body connection and de-regulates the nervous system which is great to relieve stress, anxiety, and aid mental health.
Types of Stretching
Stretching exercises can target different parts of the body and muscle groups. Most commonly stretching is used for the neck, shoulders, back, and legs to make the joints and muscle corset more enduring, flexible, and less prone to injury. There are some directions you may try:
- Dynamic stretching – lengthening the muscles while you move without holding each pose. This type of stretching is used for athletic warm up preparing the body for upcoming movement and stretches are usually targeted to muscle groups that athlete is going to use during the training.
- Static stretching – holding each pose for several minutes and letting your body relax and sink into it. Great example of this type of stretching will be Yin Yoga.
- Pair stretch – involves two people to help each other get faster in the stretching pose and maximize flexibility. Great communication is the key during this type of stretching and it may take some time to learn your partner body stretch limits.
- FST or Fascial Stretching is an assisted stretch technique that is done for you on the massage table. It will get more into the passive range of motion and helps to relax more and connect to muscle groups being stretched.
Types of stretching you use depends on your goals and purpose. Stretching regularly will help your muscles to lengthen and adjust easier to being lengthened than doing it once in a while.
Powerful Effects on the Body
Stretching has a substantial and beneficial effect on the body. First, exercise improves blood circulation and lymph flow, so the muscles and skin get a more robust influx of nutrients and hydration. At the same time, the body eliminates toxins and excess fluid. That is why many people choose stretching to lose weight.
Regular exercise helps get rid of swelling, excess weight, unhealthy skin tone and makes you feel much better. It’s a great option for older adults to keep a good range of motion in spine and joints to stay active.
Stretching also support muscles recovery because, during the exercise, they move from a contracted state to a resting state, that is, to their former length. It helps maintain the elasticity of tissues and improves their supply of nutrients.
During the stretches, short-term muscle tension alternates with their relaxation. Due to this, it is possible to remove excessive tension in some areas, regain strength, and rest in a matter of minutes. With changing the tempo of the load and various sorts of stretching and combinations, all groups of muscles are involved in the process. A significant advantage of that is its closeness to natural movement. There is nothing more pleasant than a good stretch when we wake up after a nap. When we stretch after a long period of sitting, drowsiness, and fatigue disappear! By stimulating the muscles while stretching, exercises improve joint mobility and enhance the elasticity of many ligaments, thus helping to prevent injuries. And the best part of stretching is that it practically has no contraindications.
At Pilates Difference we help our clients to lengthen or stretch muscles while strengthening them and keeping stability throught the core with pilates workouts. We offer customized workouts online and in-person at the pilates studio in Milton along with FST, Fascial Stretch Therapy. Please contact us to book a free consultation.
