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Stretch
2014
- Stretching safely. Before stretching, warm up with 5 to 10 minutes of light activity. Better yet, stretch after a workout. Keep stretches gentle and slow.
- Calf stretch. The calf muscle runs along the back of your lower leg. To stretch the calf muscles: Stand at arm's length from a wall or a piece of sturdy exercise equipment.
- Hamstring stretch. The hamstring muscle runs along the back of your upper leg. To stretch the hamstring muscles: Lie on the floor near the outer corner of a wall or a door frame so that your left leg is next to the wall.
- Quadriceps stretch. The quadriceps muscle runs along the front of your thigh. To stretch the quadriceps muscles: Stand near a wall or a piece of sturdy exercise equipment for support.
- Before Exercise
- After Exercise
- After Sitting and Before Bed
Warm muscles tend to perform better than cold muscles. It’s important to include stretching in your warmup routine so you can get your muscles ready for the upcoming activity. Although it’s still a topic of debate, there’s some evidenceTrusted Sourcethat static stretching before exercise can reduce power and strength output in athletes. If you’re t...
Including static stretching after your workout may help reduce muscle sorenessTrusted Sourcecaused by strenuous exercise. It’s a good idea to stretch all parts of your body, with an emphasis on the muscles you used during your workout.
Static stretching activates your parasympathetic nervous system, according to a 2014 studyof 20 young adult males. Your parasympathetic nervous system is responsible for your body’s rest and digestive functions. This may be why many people find stretching before bedhelps them relax and de-stress at the end of the day. Stretching after a period of p...
Nov 18, 2023 · Stretching: Focus on flexibility. You can stretch anytime, anywhere. Just follow these tips to do it safely and effectively. By Mayo Clinic Staff. You know exercise is important, but what about stretching? Does stretching take a back seat to your exercise routine? Not so fast.
- Increases your flexibility. Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.
- Increases your range of motion. Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.
- Improves your performance in physical activities. Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity.
- Increases blood flow to your muscles. Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).
Oct 5, 2020 · A daily stretching routine can help manage pain and reduce the risk of injury. Learn stretching routines, including stretches for runners, athletes, and more. Medical News Today
- Helen Millar
Mar 27, 2024 · Stretching is a type of exercise that boosts flexibility and mobility by lengthening the muscles, either by extending them or with movement. Here’s what you need to know to get started with...
Mar 17, 2022 · The Truth About Stretching. Find out the best ways to stretch and the best times to do it. Medically Reviewed by Dan Brennan, MD on March 17, 2022. Written by Sonya Collins. Do You Need to...
