How Stretching Can Improve Your Physical Performance and Reduce the Risk of Injury?

How Stretching Can Improve Your Physical Performance and Reduce the Risk of Injury?
6 min read

What is that one thing that has the power to offer you relaxation, release stress and anxiety, strength, flexibility, and balance, relief from arthritis issues, and more? You probably must have guessed it by now - it’s Yoga. Have you ever felt relaxation and refreshment after performing a ‘downward dog’ yoga position? That is exactly what it does. But, despite so many advantages, plenty of people miss out on yoga and stretching post their gym workouts. As a result, they frequently experience muscle soreness. Not only that but missing out on stretching and yoga directly hits your physical performance and manifolds the risk of injury. 

There is no ideal age for performing yoga and stretching. All you need to do is start by watching stretching videos for beginners created by reputed personal trainers. This article will cover in detail how practicing yoga and stretching directly boosts one’s physical performance and quality of life. 

How Important is Stretching?

If you have considered stretching suitable only for gymnasts or runners, then you are quite wrong in this. Stretching is a necessity for accelerating your mobility and freedom. But, most people only indulge in stretching once or twice a week and not regularly. First things first, you need to stretch 10-15 minutes a day and not occasionally or at intervals. 

In order to stretch correctly, you need to find a good online training programme that will guide you through the exercises and help you avoid injuries. Stretching aids in keeping your muscles easygoing, robust, and restorative. And, as it is quite understandable, having a certain level of flexibility is essential to ensure smooth movement of the muscle joints. Failing to stretch will lead your muscles to shrink and tighten over time. As a result, you will be more prone to strains, joint pain, and also muscle damage. 

Necessities For Stretching

Before leaping into your yoga mat and simply starting off, you need to know certain essentials of stretching. Though the best way to indulge in a balanced fitness regime is by hiring a personal fitness trainer online, you can still do it on your own.  

These are some tips to consider when stretching. 

  1. Stretching is Not Warm Up: It is important to note that not all types of stretching are suitable as a warm-up. Passive stretching, for example, should be avoided as a warm-up exercise. However, there are numerous other exercises that can be beneficial for warming up. While activities like jogging, walking, or low-intensity biking for 5 to 10 minutes are commonly recommended as warm-up exercises, it's essential to understand that they may not be necessary or appropriate for all activities. For instance, sitting in the splits before running a marathon is not necessary, but performing active exercises that involve stretching the legs can be beneficial. It's important to customize your warm-up routine based on the specific activity you will be engaging in. Additionally, research suggests that for intense activities such as sprints, field activities, or track events, stretching immediately prior to them may actually result in reduced performance. Therefore, it's advisable to skip stretching before engaging in such activities and consider incorporating it into your post-training routine instead.
  1. Concentrate More On Crucial Muscle Groups: When it comes to muscle groups, it is important to consider a balanced approach rather than singling out specific muscles as the most important. While the lower body muscles like the calves, hamstrings, hip flexors, and quadriceps are indeed significant, it's crucial to emphasize that overall muscle development and strength throughout the body are essential for optimal performance and functionality. This being said you should not miss out on your lower back, neck, and shoulders as well. The best way to attend to your health is by enrolling in flexibility courses online for the perfect guidance from experts. 
  1. Watch Out On the Posture and Symmetry:  When engaging in stretching exercises, it's important to pay close attention to your posture and symmetry. Maintaining proper alignment and balance throughout your stretches can help prevent injuries and optimize the effectiveness of your stretching routine.
  1. Stay Away From Bouncing: Bouncing during stretching exercises can increase the risk of muscle injury and should generally be avoided. Instead, it is recommended to perform stretches in a smooth and controlled manner to reduce the likelihood of strain or overextension. When you bounce or perform rapid, jerky movements while stretching, it can put excessive stress on the muscles and tendons, potentially leading to tears or strains. This is why it is important to approach stretching with care and mindfulness, focusing on controlled movements that gradually and gently elongate the muscles.
  1. Hold On To Your Stretch: As you stretch, try and breathe normally, and hold on to your stretch for around 30 seconds. There is no point stretching if you are not clasping onto it. You might need to stretch for about 60 seconds in your problem areas. 
  1. Give It Time: Remember to not get impatient as you begin your stretching journey. Changes or improvements will not show overnight. It might take time to notice the development. Therefore, don’t miss out on your stretching sessions. 

Stretching opens the door to plenty of health benefits as you have already understood. But, most people still fail to understand its importance and don’t include them in their daily regime. A powerpack stretching session will rejuvenate you on a different level. Opt for a well-known personal fitness trainer online, get your stretching sessions started, and save yourself from numerous health concerns.  

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Peter Max 2
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