Do you also often feel stiff at the end of the day? Or do you suffer from stiff muscles and stiff joints? Then daily stretching can make all the difference. Here we often think of stretching muscles before or after exercise. Athletes use muscle stretching during warm-ups and cool-downs to prevent injuries. In this article, we will tell you more about why daily stretching is good for your muscles and give you some exercises.
You probably know it, that feeling of stiffness when you have been sitting in the same position for a while. We often want to stretch then. This is a simple stretching exercise that instantly makes us feel less stiff. By doing these small exercises, we relax our muscles. This makes us feel more comfortable.
Benefits of stretching
Stretching your muscles has several benefits:
- Stretching reduces stress. When you are under a lot of stress, your muscles tighten. Stretching helps your muscles relax.
- It improves blood circulation. Stretching makes blood circulate better through your muscles, making them absorb more oxygen. This makes you feel more energetic.
- Stretching makes you more flexible and improves your balance. In addition, stretched muscles make joints easier to move. After stretching for a while, you will find that you move more smoothly.
What is best not to do while stretching?
Although stretching may not seem very difficult, stretching can also damage your muscles. So while stretching, always listen carefully to your body.
- Stretching immediately after a strength training session.
During strength training, tears form in your muscles. These repair and this causes the muscle to grow. If you stretch right after training, you increase the tears and the risk of inflammation.
- Ignoring your pain threshold.
During stretching, you may experience slight pain. This occurs because you are stretching the muscle. If you ignore this pain and force stretching the muscle, you may damage the muscle.
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5 quick stretches you can do yourself
- Neck stretch: Grasp the right side of your head with your left hand and bend it to the left. Hold this position for a few seconds and then do the opposite. After this, you can also rotate your neck a little to make it more flexible.
- Downward facing dog: This exercise is often done in Yoga. Spread your legs slightly and bend forward. Try to touch the floor with your hands. You are now standing like a pyramid. If you cannot touch the floor with your hands, you can also let your arms hang down. Stretch your legs and lower back during these exercises.
- Upper leg stretch: This exercise is often done during a warm-up. Stand, with both legs side by side. Now grab your right foot with your right hand. Bring your toes towards your right buttock. Hold this for a moment, put your foot back on the ground and repeat with your other leg. In this way, you will stretch your thigh muscles.
- Calf stretching: To stretch your calf, stand facing the wall. Put your hands flat against the wall. Put one leg in front of your other and stretch your back leg, your front leg remains slightly bent. Shift your weight to your upper body, you will feel your calf stretch.
- Hip stretch: Sit down and put the soles of your feet together. Then try to push your feet as close to your body as possible. While doing this, try to keep your knees on the ground. This exercise stretches your hamstrings and trains your hips.
These exercises help you relax. You can do them in the morning to start the day off right. This will make you feel energetic throughout the day. You can also do them in the evening to clear your head, which will help you sleep better.
Want to know how the physiotherapist can guide you with stretching? Or would you like to make an appointment?
If so, please contact us via the contact form. You can also call us at 085-5000333 or email info@friskfysio.nl.
