Muscle health is very important for our body to be able to function at its optimal level. A simple way to start taking care of your muscles and joints is by stretching daily. Many people associate stretching with something only for athletes or runners, but it is for everyone! Stretching provides various benefits like injury prevention, flexibility, and increased motility.
Improving flexibility is important because it can aid in decreasing muscle tightness. If your muscles are tight and you try to use them quickly, you are at risk of damaging your muscles. Sitting at a desk all day is a common reason for muscle tightness. On the other hand, if you are constantly on the move, it is important to make sure your muscles are ready to take on the day!
Some common stretches to do daily include standing hamstring stretch, standing quadricep stretch, forward fold, triceps stretch, side lunges, and seated back twist. If any of those stretches do not feel good for your body, you should disregard them and choose to hold a different stretch. Another way to incorporate stretching into your day could even be at your desk! Moving your body in any way during the day is a great way to increase blood flow.
The first step of this stretching routine is going for a 5–10-minute walk to warm up the muscles. It is dangerous to stretch muscles when they are cold. Next find an area that allows you to spread out. You will then begin a series of stretches that feel good to you and hold them for about 15-30 seconds each. Feeling tension in your stretches is normal, but never aim for pain. The stretches should feel good and be at your own pace.
The days can be very busy, and sometimes it can be hard to make time for yourself, but stretching is an easy way to prioritize your health when you are in a busy season of life. It does not have to take longer than 10 minutes of your day to get a beneficial stretch worked in. It can be done at the beginning of your day or at the end of the day to close out all your hard work. Make it your own routine and something you enjoy motivating you to do it daily!
“The Importance of Stretching.” Harvard Health, Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing, 17 Apr. 2024, www.health.harvard.edu/staying-healthy/the-importance-of-stretching.
“Stretching Is Not a Warm up! Find out Why.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 18 Nov. 2023, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
