Taking time to stretch each morning can help improve flexibility and give you energy for the day ahead. Most people feel the urge to stretch when they wake up to relieve stiff joints and improve blood circulation. Plus, a stretch or two can improve mental health by reconnecting you with your body and taking your mind off your focus.
In addition to these benefits, it’s good to move your body after lying in bed for seven to eight hours. Some people like to stretch during breaks at work or when they get home from a long day. Practicing these exercises before and after training is also essential to prevent muscle strains.
No matter when you decide to make moves, they will help you improve your physical and mental well-being. Next, we’ll cover the benefits of stretching and give you some exercises to try at home.
This is what happens to your body when you stretch every morning
1. Improves flexibility
Performing these movements daily helps increase your flexibility because it stretches your muscles. Most experts recommend stretching for at least 10 to 30 seconds to get the full benefit of the exercise. Having greater flexibility may not seem like a big deal, but it helps reduce joint stiffness and mobility issues as you age. Naturally, you lose cartilage in your joints and bones as you age, so regular stretching is essential.
2. Improve range of motion
When you don’t move often, it can cause your joints and muscles to become stiff and inflexible. This can cause the muscles to shorten and become brittle, increasing the risk of injuries such as strains and fractures. However, frequent stretching can help loosen tight muscles and improve your range of motion. In fact, a study found that static and dynamic stretching, in particular, can help increase your range of motion.
3. Improves sports performance
Any athletic trainer or health expert will emphasize the importance of stretching before exercise. Warming up before a game or practice prepares your muscles for movement and relieves tension in your body. Therefore, having greater flexibility and range of motion can help improve your athletic performance. Stretching after a sporting event is also essential to reduce the risk of injury.
4. Increases blood circulation throughout the body
When you stretch regularly, blood flow improves and the supply of nutrients to your muscles increases. Consequently, increased blood circulation improves oxygen levels in the body, helping you to feel more energized and refreshed. Finally, having better circulation can reduce recovery time after a workout and relieve sore muscles.
5. Stretching improves posture
Tense and stiff muscles can cause poor posture due to limited range of motion and inflexibility. In turn, slouching can put extra stress on your muscles, causing them to shorten and weaken. It’s a vicious cycle that can lead to injury if you’re not careful.
But the studies show that strength training and stretching exercises can help reduce muscle soreness and improve spinal alignment. This can improve your posture over time.
6. Relieves back pain
Low back pain is one of the most common complaints among people and the leading cause of disability worldwide. Increasingly sedentary lifestyles and the prevalence of desk jobs have reduced our range of motion, leading to muscle stiffness and pain. However, regular exercise and stretching can improve mobility and help relieve tension in your back muscles. Improving your body strength and muscle mass will improve your physical health, reducing your risk of back injury.
7. Taking time to stretch every day relieves stress.
Stress originates in the mind, so eliminating it at the source can help prevent body aches and pains. When you feel stressed, your body naturally tenses up, preventing energy from flowing evenly. However, the stretch reminds you to slow down and focus on your breath, which can help calm your mind. It also gives you pause for thought, getting back in touch with your body. Like yoga, stretching is a mind-body exercise that promotes general well-being and positive energy.
Three Key Techniques for Stretching Every Morning or Whenever You Want
There are many types of exercises, but the most common forms include the following:
- Static stretches. A static stretch involves stretching your muscles as far as possible and holding the pose for 10 to 30 seconds. These help lengthen the muscles by lengthening the muscle fibers and relieving tension. Perform them after a workout to reduce the risk of injury.
- Dynamic stretches. While static stretching is a passive exercise, dynamic stretching involves more movement. It’s best to warm up with these exercises before a workout to increase blood circulation and improve range of motion. Some ideas for dynamic stretches include twisting hip swing, front kicks, and side lunges. Hold each pose for two to three seconds and repeat for six to eight repetitions.
- Ballistic stretches. Finally, ballistic stretching involves repetitive jumping to help stretch specific muscle groups. The exercises require extending your joints and muscles to a greater than average range of motion. For the most part, these movements are only used for athletic exercises with proper supervision, as uncontrolled movements can lead to injury. Therefore, most people should stick with dynamic and static options.
Try five to ten minutes of muscle stretching techniques if you don’t stretch regularly. Try to hold each position for at least ten seconds and focus on the areas where you have the most tension, such as your back, shoulders and neck. Going at your own pace is essential to avoid injury or overstretching your muscles. Talk to your doctor before starting a stretching routine if you have any physical limitations or injuries.
Final thoughts on the benefits of stretching every morning
Everyone should remember the importance of exercising their joints and muscles daily. However, our increasingly sedentary lifestyles have highlighted the dire need for exercise and self-care. We can feel more energized and restore our health by taking a few moments to stretch our sore and stiff muscles.
Movement can also help relieve back pain and improve blood circulation, increasing vitality. While stretching is no substitute for cardio and weight lifting, it is a necessary part of any exercise routine.
At the very least, stretching every morning is a good way to start looking at the day in a different way.
Hopefully, you will notice the physical and mental benefits of these movements and feel encouraged to continue the practice.