Stretching plays a major role in keeping your body moving at a healthy level throughout the day. Stretching provides many benefits including providing muscle blood flow that helps the musculoskeletal system operate at a functional level while minimizing the chances of hurting yourself. Incorporating stretching into your daily routine provides a way for your muscles to warm up and cool down prior to and after any exertion, according to MayoClinic.com. Check with your doctor before beginning any new exercise regimen.
Facts
Stretching increases blood circulation and blood flow to muscles, according to MayoClinic.com. Improved muscle blood flow helps the body recuperate from injury in a more efficient, quicker manner. Stretching, which increase flexibility, is essential for keeping the body in shape to perform everyday activities such as lifting items, bending over and/or getting in and out of chairs, according to the National Institute on Aging. Stretching exercises enhance independence levels by aiding mobility, keeping joints flexible and improving body balance which decreases the risk of falling.
Form
Using proper form is essential while doing stretching exercises, according to MayoClinic.com. Avoid injury by not bouncing or jerking while stretching your muscles. Use gentle and fluid movements instead. Bouncing can cause small muscle tears that leave scar tissue and decrease your flexibility. Breathe normally while stretching and do not hold your breath. Remember not to tighten your joints, but keep them slightly bent while stretching, according to the National Institute on Aging. Proper stretching form results in muscle tension relief that feels good, without stabbing or sharp pain.
Mobility
Mobility-impaired individuals need exercise just as anyone else. Stretching exercises can increase blood circulation in individuals with limited mobility. Limited mobility can range from being wheelchair-bound to recuperating from hip or knee surgery. A variety of stretching exercises can be done while sitting in a chair, according to SitandBeFit.org. Chair-based exercises can keep joints lubricated, stabilize the spine and lower the chance of developing leg cramps.
Example
An example of a chair exercise that stretches the spine and neck involves sitting upright in a chair that has arm rests and slowly turning your body to the right while holding on to the armrest with your right hand, according to SitandBeFit.org. Bring your left arm over your body to hold on to the right armrest while rotating your spine and neck as far as possible without pain. Hold this position for 10 seconds. Slowly turn your body back to the original position. Relax for 30 seconds before repeating this stretching exercise to your left side.
Injury Prevention
The increased blood circulation resulting from stretching can either prevent injuries or reduce the likelihood of developing injuries, according to SitandBeFit.org. Relieve carpal tunnel syndrome by placing hands face down onto a surface. Stretch fingers apart as wide as possible and hold that position for 20 seconds. Bring fingers back together and relax 10 seconds. Repeat this stretching exercise throughout the day whenever you feel extra tension. Office stretches can provide relief from the muscular tension associated with working at a computer all day and include chin tucks, head turns plus shoulder and upper arm stretches, according to MayoClinic.com.
Considerations
Stretching exercises can be done any time of the day to provide relief from everyday tension and increase blood circulation to muscles. Take into consideration the fact that some individuals with medical conditions, including previous injuries, strained muscles, injured joints or surgery recuperation may not be capable of performing standardized stretches. Exercises may need to be altered to fit individual situations, according to MayoClinic.com. If you have a preexisting medical condition, consider having a professional trainer or medical care professional work with you to develop an individualized exercise program.
