Holistic Health
Stretching can improve flexibility
It ’ s an important part of any exercise regimen but it ’ s not recommended for warm-ups
The practice of stretching muscles is an essential exercise to keep them flexible and healthy , helping the joints maintain a range of motions .
�A lot of people don ’ t understand that stretching has to happen on a regular basis . It should be daily , � David Nolan , a physical therapist at Harvard-a�liated Massachusetts General Hospital , told Harvard Health Publishing .
People who skip stretching may have muscles that are less able to extend all the way , being at a greater risk for joint pain , strains , and muscle damage . Indeed , muscles that are suddenly being stretched for strenuous activities like tennis may become damaged . Nolan explains that regularly engaging in stretching keeps the muscle long and flexible , meaning that exertion �won ’ t put too much force on the muscle itself . � Such healthy muscles also improve balance , helping people avoid falls .
People should focus on stretching some key muscles . �The areas critical for mobility are in your lower extremities� your calves , your hamstrings , your hip flexors in the pelvis and quadriceps in the front of the thigh , � he said . People can also benefit from stretching the shoulders , neck , and lower back .
Performing stretching daily is ideal but people could also aim for three to four sessions per week . It ’ s a good practice to see a physical therapist who can recommend a customised programme , especially if you have health conditions or injuries .
To start reaping the benefits of stretching , people have to regularly perform it for several weeks . �It may have taken you many months to get tight muscles , so you ’ re not going to be perfectly flexible after one or two sessions , � said Nolan . �It takes weeks to months to get flexible , and you ’ ll have to continue working on it to maintain it . �
Stretching was long thought to be a good way to warm up muscles before working out but recent research has showed that this could actually hurt muscles . �When everything is cold , the fibers aren ’ t prepared and may be damaged . If you exercise first , you ’ ll get blood flow to the area , and that makes the tissue more pliable and amenable to change , �
explained Nolan . One safer option to warm up is quick walking for five to 10 minutes . However , stretching can be beneficial after aerobic activity or weight training .
Stretches should be gentle and slow . People should hold them for about 30 seconds .
One popular stretch for quadriceps involves standing near a wall for support while grasping your ankle and pulling your heel up and back until you feel a stretch in the front of your thigh . To stretch your hamstrings , you should lie on the floor near to a wall and raise one of your legs while resting the corresponding heel against the wall with the knee slightly bent , and then gently straighten the leg until you feel a stretch along the back of the thigh . All stretches should be done in both legs .
Stretches should cause a feeling of tension but not pain . If you do feel pain while stretching there may be an injury so stop doing it and see a doctor .
Stretches should be gentle and slow . People should hold them for about 30 seconds .
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