Stretching: benefits for mind and body

Stretching: benefits for mind and body. Our bodies are very versatile. Naturally, it needs to be even more flexible. You need to be able to perform simple tasks like lifting an object off the ground. You should have the ability to zip up your favorite dress. And you should be able to reach for a book on the top shelf. These are simple everyday tasks and movements. There's nothing extraordinary about them, you just stretch a little to accomplish them. But you may find these tasks themselves quite difficult at times. This is when stretching exercises become imperative: for body and mind.

In addition to the multiple benefits of stretching, which we will discuss in more detail later, it is also important to emphasize how important it is to incorporate stretching rituals relaxation in the weekly program. We won't forget to cover relaxation methods!

Why do stretching - benefits for the body:

• stretching improves flexibility (improves range of motion)
• improves coordination by fluidizing the execution of movements
• assist in getting the correct posture by stretching the rigid muscles that pull the body in certain areas and prevent it from adopting the correct posture
• has the potential to reduce the chances of muscle fever after workouts
• improves joint health
• prevents injuries such as muscle strains (a flexible muscle resists tension better than a rigid one)
• reduces back, joint or muscle pain
• improves blood circulation and improves nutrient transportation to the organs
• improves sports performance
• reduces cholesterol - apparently stretching exercises, like yoga postures, can reduce cholesterol

Why stretching - benefits for the mind:

• even just a few minutes of exercise (10-15 minutes) can calm your mind, provide a mental break and give your body the opportunity to recharge
• classes such as yoga or pilates gives you the chance to spend an hour releasing physical and mental tension.

How to do stretching exercises correctly?

Here are some suggestions on how to perform stretching exercises to enjoy the full benefits.

Just as we do with our workouts, we try to personalize them as much as possible. The first thing to consider is finding the ideal stretching formula for you. Modify, adapt and adjust the stretching movement to suit your particular needs. Use, for example, a knee support or try the same exercise sitting in a chair, standing on the floor or standing until you figure out how is most comfortable for you.

I can't not mention the mind-body connection. Eliminate thoughts like: "it's tormenting me so much" or "I can't do this, I'm in total agony". Replace these thoughts with something positive. For example, "this is exactly what my body needed" and "I am getting more flexible with each stretching exercise".

Tips on stretching exercises:

Do stretching exercises safely

Don't exercise too vigorously, don't overstretch a muscle for too long, and under no circumstances wait until something starts to hurt. Stretching should make you feel good, you should only feel some resistance, not pain.

Practice stretching regularly

Try to practice stretching exercises at least 3 times a week to maintain flexibility. A session should last about 10-20 minutes, holding a static position for at least 10 seconds (increasing to 20-30 seconds) and repeating about 4 times.

Warm up first

Although some people still believe that it is useful and healthy to stretch first thing in the morning or before a workout, stretching is only done AFTER warming up. The warm up should be at least 5-10 minutes. You can do some jogging in place, brisk walking, a few minutes of stationary cycling or some lighter forms of the exercise you are aiming to do. Warming up slightly increases your pulse and blood circulation, as does the temperature in your muscles, ligaments and tendons. Stretching unheated muscles can lead to injury.

Do stretching for opposing muscles

For stretching the opposing muscles of the arms and legs, use static exercises with approaches also known as active isolation stretching and proprioceptive neuromuscular facilitation (PNF). In isolation stretching, you isolate one muscle and stretch it by contracting the opposing muscle. In FNP, which can be done with or without a trainer or workout partner, you contract the muscle against resistance (usually provided by another person). You relax, then stretch while your partner pushes the muscles into a static stretch.

Enjoy the benefits of stretching

Slow and controlled stretching is also effective for relaxation and stress reduction (just like yoga and tai chi). Stretching reduces anxiety and muscle tension, lowers blood pressure and breathing. Note: don't hold your breath when stretching!

Stretch at the end of your workouts and focus on the muscles that need the most attention. In this way, you'll prevent your muscles from becoming strained.

How do relaxation methods support your health?

Stretching helps you de-stress and relax. But how do relaxation techniques help us. Here's why we should put more emphasis on that 'unwinding', as the Americans call it:

• Supports immunity - relaxation increases old people's resistance to developing tumors and viral diseases

• Increases fertility - relaxed women are more likely to get pregnant

• Supports heart health - relaxation through meditation lowers blood pressure and mental tension

• Supports mental health - relaxation techniques reduce mental stress, chances of depression yes anxiety

• There's less chance of getting a cold - relaxation increases the chances of fighting inflammation
• The chances of occurrence decrease irritable bowel syndrome - practicing relaxation methods twice a day has reduced symptoms such as bloating, constipation, flatulence or diarrhea

• Improves memory - studies have shown that stress affects both our memory and our ability to concentrate, even increasing the risk of Alzheimer's disease

• Helps you make better decisions - it seems that stressed people judge situations in a not very positive way. They don't emphasize objectivity and, equally, the risk of falling prey to temptations with immediate benefits increases (for example, you won't resist so well to a slice of delicious cake)

Stretching: other benefits for your health

• Lower your risk of stroke - stress at work appears to increase your chances of stroke by 101TPTP3T

• Less chance of depression - chronic stress can kill brain cells and even prevent new ones from forming

• Helps you keep your weight under control - stress triggers cravings, cortisol especially increases cravings for sweets and junk food

• Treat acne - when we are under stress, we feel a lot of stress and get all kinds of rashes

• increase libido - a rather serious adverse effect of stress is that it lowers libido (especially female libido)

• decrease the chances of breast cancer - although studies are not conclusive for this, there are a few that have found a correlation between stress aggressiveness and cancer de san.

Guest Editor: http://www.fitness-scandinavia.ro/ro/