The hectic pace of everyday life doesn’t always allow us to focus on something essential: our body. It’s very common for people to feel pain at the end of the day due to poor posture or spending hours in the same position. For this reason, the practice of stretching should be a habit not only for those who exercise, but for everyone. In today’s article, everything about the muscles’ best friend and muscle tension’s number 1 enemy.
What is Stretching?
Stretching exercises aim to reduce muscle tension and increase flexibility. One of the great benefits of this practice is the reduction of joint overload during body movement. From sedentary people to athletes, everyone is recommended to stretch, as it brings a host of benefits to the body. Some of them are:
- Improved posture
- Relief of tension and pain (for pregnant women, the dreaded back pain)
- Injury prevention
- Improved circulation
- More energy
- Relaxation
- Stimulation of the brain to release serotonin (the happiness hormone)
In general, doctors suggest there is no strict stretching guide to follow, although there are tips for safe movements. However, good progress can only be seen with a lot of practice. 
When to Stretch?
Throughout the day, there are several opportunities to include good stretching. Ideally, you should find time for at least one set of stretches. That’s because it is recommended to stretch, especially:
- In the morning, as soon as you get out of bed
- Whenever you have been in the same position for a long time
- Before and after physical activity
Even while watching TV or using a computer away from the office environment, it is necessary to take a break to stretch your muscles. For those who begin a good routine of these exercises, the flexibility achieved in a short time is surprising.
How to Perform a Good Stretch?
It’s important to learn the correct ways to perform movements to achieve good results and avoid injuries. Stretching should be done gently and steadily until you feel tension in the muscle. At this point, simply relax slightly and hold for 20 to 30 seconds, then return to the starting position. You can repeat the same stretch to work the muscle a bit more. A valuable tip is to pay attention to your breathing, which should be gentle and deep.
Types of Stretching
There are many ways to stretch. When exercising without professional supervision, extra care is essential. You must respect your body’s limits and not go beyond what your own flexibility allows.
Static Stretching
As the name suggests, this is done when the muscles are stretched, but you stay still. This is the most common type of stretching and offers great flexibility. Each position should be held for 20 to 30 seconds. A good option is to do these exercises right after your gym workout, as they’re also good for relaxation. Some physical therapists and fitness trainers recommend this type of stretching for those recovering from injuries. A recurring example of this type is when a person sits on the floor, extends their legs forward and leans in to touch their toes. The back thigh muscles are well stretched in this movement.
Dynamic or Ballistic Stretching
This type of stretch is recommended in situations where increased flexibility will improve performance in a specific sport. Dynamic stretching is commonly done by soccer players before games. Some examples:
- Pendulum: Move one leg side to side while balancing on the other. Beginners can use their hands against a wall for support.
- Toy Soldier: With your back straight and knee extended, just walk by lifting your legs toward your hands, like a soldier’s march.
- Lunge: Take a step forward with one leg only. Then bend your knee to form a 90-degree angle and return to the starting position. Repeat with the other leg, alternating.
- Sit and stand: Lift one leg and bend your knee. Then, mimic the motion of sitting in a chair.
There are other types of dynamic stretches, like arm and torso rotation, which are excellent for increasing joint mobility. It’s always important to pay attention to the intensity of these exercises.
Passive Stretching
This occurs when the stretch is performed with the help of an external force—equipment, such as a resistance band, or another person. An example is when someone sits with legs extended, trying to reach their toes, while a second person presses gently on their back to deepen the stretch.
Isometric Stretching
This is a passive-static exercise that combines stretching and muscle strength. It involves maintaining a passive stretch position and then contracting the stretched muscle against something immobile, holding the contraction for a few seconds.
Specific Stretching
This can be combined with other exercises. It is a stretch designed for the type of activity performed. In the case of soccer, an example is bending and rotating the hip outward. Ideally, you should always try to reproduce movements that are similar to those used in the practiced sport.
Hamstring Stretches
The hamstrings are a group of three muscles located in the back of the thigh, that is, at the back of the lower limbs. They play a very important role, being responsible for the movements of hip extension and knee flexion. Two good examples of hamstring stretches:
- Stretch 1: Place your heel on a surface slightly lower than your hip, such as a chair. Then flex your foot. Hold the position for a few seconds, then switch legs.
- Stretch 2: Stand facing a wall, about a foot’s distance away, and place your hands on the wall at shoulder height. Then, take a step back with one foot as you push against the wall. Keep your back straight and heels on the floor. Hold the position for a few seconds and then switch legs.
A qualified fitness trainer is the best person to recommend and assist with important exercises for the muscles, such as hamstring stretches—which can become tight if something is wrong. Opting to perform movements without guidance can greatly increase injury risks.
Leg Stretches
Leg stretches correct posture, help blood flow, and ensure flexibility and range of motion. They can be done daily, especially before and after physical activity. Some simple examples:
- Thigh muscles: With your back straight and legs together, just bend one leg behind you, holding your foot for about a minute.
- Outer thighs: Sit on the floor with legs extended and back straight. Then bend one leg, crossing it over the other. With one hand on your knee, push it to the opposite side of the bent leg. Hold the position and repeat with the other leg.
- Inner thighs: Simply squat with your legs together, then extend one to the side, keeping your back straight. Hold the position for at least 30 seconds and repeat on the other side.
- Calves: Extend one leg forward, keeping only the heel on the ground, and try to touch that foot with your hands.
These are easy options to do at home after a long day at work. Leg stretches, in addition to relaxation and well-being, also contribute to good blood circulation.
Cervical and Spine Stretching
These are the most sought after exercises by those who feel pain in these regions, which are directly connected to the arms and shoulders. The spine and neck tense up easily and are often associated with many problems, such as excessive wear, dislocations, poor posture, and herniated discs. Stretching the spine helps relieve pain, as does cervical stretching. They help the body become more supple and flexible. However, it is always important to find out the cause of the discomfort and treat it with medical help and physical therapy. An effective yet simple cervical stretch includes gentle extension, flexion, and rotation of the head. If the pain is in the lower back, for example, kneeling on the floor and leaning your torso forward, stretching your arms as far as possible, can offer good relief. See also: Weight Training During Pregnancy: Myths and Truths
