Many people don't trouble to stretch commonly, but they need to. It's a small investment that gives big payoffs.
A consistent stretching routine may also help reduce your risk of injury, improve your mobility to forestall falls, and increase your flexibility, which studies have linked to an extended life.
Stretching is split into two types: dynamic and static. Think of dynamic stretching as a warm-up and static stretching as recovery. Here's methods to incorporate them into your day by day life.
Dynamic stretching
Dynamic stretching involves a series of movements that move joints and muscles through their normal range of motion. “It helps loosen up your joints, increase your range of motion, and improve blood flow to muscles and tissues throughout your body,” says L'Italien.
A dynamic stretching routine is right as a warm-up before an activity or workout or as a morning ritual to organize your body for the day ahead. There are many dynamic stretching movements, but L'Italien recommends this all-around routine. Complete the complete sequence twice.
1. Swinging of the legs. Stand tall along with your feet flat on the ground and your hands in your hips, or hold the back of a chair with one hand for balance. Lift one leg and swing it uncomplicated after which back in a controlled pendulum-like fashion. Continue for 10 to twenty swings. Switch legs and repeat.
2. Arm circles Extend your arms out to the perimeters and move them in forward circles of accelerating size (small, medium, and enormous) for 30 seconds, after which move them in backward circles of accelerating size for 30 seconds.
3. Kneeling. Stand along with your feet together and your arms at your sides. Lift your right knee as when you were marching, and touch each hands to your knee. (See photo above.) Return to the starting position, and repeat the movement along with your left leg. Repeat the complete sequence, increasing the speed, 10 to twenty times.
4. Torso rotation. Stand along with your feet hip-width apart and arms at your sides. Shift your weight onto your left foot and twist your body to the left, when you swing your right arm across your body and tap your right foot outward to extend the stretch. Return to the starting position, and repeat, twisting to the fitting. Do this sequence 10 to twenty times.
Static stretching
Static stretching involves adopting and holding a position that lengthens a muscle or muscle group. Static stretching needs to be done after the muscles have warmed up.
Static stretching helps with muscle recovery and reduces pain and injury. While static stretching can deal with specific muscles utilized in an activity or exercise, L'Italien recommends a core routine that features the Big Three: hamstrings, hip flexors and calves.
“These muscles are often tight in men, and no matter what activity or exercise you do, they always need attention afterward,” he says.
Here are three regular stretches that work on the Big Three. Hold each stretch so you are feeling a slight stretch, and do not bounce in the course of the stretch, which might increase the chance of injury. Do each stretch two or more times to achieve a complete of 60 seconds within the “hold” position. Then repeat with the opposite leg.
Hamstring stretch. Stand straight along with your arms at your sides. Extend your left leg out in front of you while keeping your leg straight, grounding your heel on the ground and pointing your toes toward the ceiling.
Place your hands in your upper thighs for support and roll forward from the hips, keeping your spine neutral (no rounding or arching). Bend your right knee and lower your hips, as when you were starting to sit down, until you are feeling a stretch at the back of your left thigh. hold on Return to starting position.
Kneeling hip flexor stretch. Kneel along with your hands at your sides. Place your right leg in front of you, your knee bent at a 90° angle, and your foot flat on the ground. Place your hand in your right thigh for support. Bend forward, pressing your left hip forward while keeping your right foot on the ground. Don't let your knee go past your toes. Feel the front of your left thigh and hip. hold on Return to starting position.
Calf stretch. Hold onto the back of a chair or press your hands against a wall, arms prolonged forward at shoulder height. Extend your right leg straight back and press the heel into the ground. Allow your left knee to bend while keeping that heel on the ground. Feel the stretch at the back of your right calf. hold on Return to starting position.
Photo: © Edwin Tan/Getty Images