AromatheraphyStretching Exercises for improving Flexibility
Stretching exercise is a key component of a balanced exercise program. Daily stretching exercises will help you not only to maintain flexibility but also to improve it. Flexibility means being able to move your joints through their full range of motion. This can be achieved through stretching. Stretching exercises have lots of benefits and they start impacting your body’s flexibility in a favorable way. Regular stretching exercises for flexibility can make your day-to-day activities easier and less tiring.
Stretching exercises can be performed before or after performing your daily exercises. Stretching exercises for flexibility can even be performed as daily routine exercise. Performing any type of stretching exercises for maintaining flexibility gives a positive result. Before starting any type of stretching exercises remember the point that stretching must be slow and consistent.
While doing stretching exercises you should never experience pain, what you experience is a gentle pull in the muscles being stretched. Each stretch should be held between 15 to 30 seconds and should be performed on both sides of the body. Move your joints through the full range of motion but do not bounce during any stretch, as this could lead to injury. Remember to breathe while you stretch. Don’t hold the breath. Deep breathing from your nose and long exhalation through your mouth can help to relieve stress and relax your mind and body during your flexibility exercises. There are different types of stretching exercises to maintain and improve flexibility like:
Ballistic stretching exercise to improve flexibility
This stretching exercise also called as warming up can be done by bouncing, bobbing or using some type of moving pressure to stretch the target muscles. This type of stretching is not recommended as it has a high risk of injury. Sice it activates the stretch reflex and causes the muscles to tense, rather than relaxing them.
Dynamic stretching exercise to improve flexibility
Dynamic stretching means moving parts of your body through its full range of movement and gradually increasing reach and speed of movement. Dynamic stretching consists of controlled leg and arm movements so it does not become ballistic stretching. Dynamic stretching leads to greater flexibility in movement and is quite useful as part of your warm-up for an active workout.
Static stretching exercise to improve flexibility
Static stretching means a controlled stretch, which consists of stretching a specific muscle or muscle group to its farthest point and then maintaining or holding that position for ten to sixty seconds. Relaxing the target muscles is very important during static stretching.
Passive stretching exercise to improve flexibility
Passive stretching, which is also referred to as relaxed stretchingorstatic-passive stretching is the one where you assume a position and hold it with some other part of your body, or with the help of a partner or some other apparatus. Don’t confuse yourself between static stretching and passive stretching. Passive stretching consists of a relaxed person who is relaxed and some external force brings the joint through its range of motion whereas in static stretching no external force is required.
Active stretching exercise to improve flexibility
Active stretching, which is also referred to as static-active stretching is the one where you assume a position and then hold it there using the strength of your agonist (a muscle responsible for producing a specific movement through concentric muscle action) muscles without any external force. Active stretching increases active flexibility and strengthens the agonistic muscles but is usually quite difficult to hold and maintain for more than 10 seconds and should not be held longer than 15 seconds. Yoga is a form of active stretching.
Stretching exercises for flexibility also include yoga, Calisthenics, Ballet and Martial Arts. But remember that before starting any kind of stretching exercises consult your doctor about recommendations or limitations such as a bone or joint problems or heart condition. And go through these points before starting stretching exercises for maintaining flexibility.
- Do not overstretch your muscles. Only a little pull should be felt in a muscle and not a pain.
- Bouncing should be avoided while stretching since it tightens the muscles increasing the chance of injury.
- Breathe while you stretch. Do not hold the breath.
- If you feel a pain while stretching immediately stop that exercise.
- Always increase strength and flexibility together.