Stretching is an essential part of a healthy lifestyle and incorporating it into your morning routine can help increase flexibility to reducing stress.
What are the Benefits of Stretching Every day?
Stretching is an excellent way to improve your overall health and wellness. You really want to make it a habit and consistency is the key. Here are some of the most significant benefits of stretching every day:
- Improves flexibility and range of motion – regular stretching can help increase the flexibility and range of motion in your joints and muscles, reducing the risk of injury and improving physical performance.
- Reduces muscle soreness and stiffness – helps alleviate muscle soreness and stiffness, especially if you’re someone who sits at a desk for long periods during the day.
- Boosts circulation – can improve blood flow and circulation, which in turn can help reduce muscle fatigue and improve overall energy levels.
- Reduces stress – has a calming effect on the body and mind, reducing stress and anxiety levels.
And if you’re looking for some inspiration, we’ve written about a few stretching techniques that experts recommend in the past, so consider checking that article out as well.
5 top Stretching Apps to Keep you Stretching and Make it a Habit
- Stretch Now
this app offers a wide range of stretching exercises that are suitable for all fitness levels, including gentle stretching and more challenging poses.
- Daily Burn 365
provides a comprehensive stretching routine that is designed to help improve flexibility, posture, and range of motion.
- 7 Minute Workout
a quick and effective stretching routine that you can complete, as in its name, just seven minutes.
- Stretching Exercises
stretching exercises that are designed to help improve flexibility, reduce tension, and prevent injury. - MyFitnessPal
the app provides stretching routines and exercises that can be tailored to meet your individual needs, including pre and post-workout stretching routines.
What Happens to Your Body When You Stretch in the Morning?
Stretching in the morning can help improve flexibility and range of motion, reduce muscle soreness, and increase circulation
There are 3 main types of stretching, static, dynamic and PNF (proprioceptive neuromuscular facilitation stretching.
1.Static stretching – involves holding a stretch for a set amount of time, usually 15-30 seconds, to increase flexibility and range of motion. This type of stretching is best done after a workout, when the muscles are warm and pliable.
2. Dynamic – stretching involves moving your limbs through a full range of motion, such as arm swings or leg swings, to warm up the muscles and prepare them for physical activity. Dynamic stretching is a great option to start your morning routine with, as it helps to increase blood flow and reduces the risk of injury.
3. PNF stretching – involves contracting the muscle to be stretched, holding the contraction, and then relaxing the muscle to be stretched further. This type of stretching helps to improve flexibility and range of motion, and is often used by athletes and physical therapists.
Five Ways to use a Resistance Band for Morning Stretches
Resistance bands are very versatile and can be used for a variety of stretching exercises. Here are five specific stretching exercises that target the best muscles to stretch in the body:
- Hamstring stretch
Place the band around the sole of your foot and slowly straighten your leg.
- Quad stretch: Stand with your feet hip-width apart and hold one end of the band in each hand. Bend your right knee and bring your foot towards your butt, holding the band in each hand.
- Chest stretch –
Hold the band in both hands and extend your arms straight out in front of you.
- Shoulder stretch – Stand with your feet hip-width apart and hold one end of the band in each hand. Raise your arms above your head and extend them backwards.
- Tricep stretch – Stand with your feet hip-width apart and hold one end of the band in each hand. Bend your elbows and bring your arms towards your head, holding the band in each hand.
Will Stretching Help me Lose Weight?
Stretching is not a direct weight loss solution, but it can help improve flexibility and range of motion, reduce muscle soreness and stiffness, and boost circulation, which can contribute to weight loss over time.
Is Stretching Really Necessary?
Stretching is an essential part of a healthy lifestyle, and it can help improve flexibility, range of motion, reduce muscle soreness and stiffness, boost circulation, and reduce stress. Whether you’re an athlete or just looking to maintain a healthy lifestyle, stretching is a great way to improve overall health and wellness. Stretching is especially important as you get older, as we’ve discussed in our article on how your workout should change after 40.
3 Stretches for 30-40 Year Olds and Why
- IT band stretch –
the IT (iliotibial) band is a thick band of tissue that runs along the outside of the thigh, and tightness in this area can lead to knee pain and injuries. This stretch helps maintain flexibility in the IT band and prevent knee problems.
- Low Lunge–
helps relieve tension in the hips, which can become tighter as we age.
- Cobra Pose – strengthens the upper back and prevent slouching, which is a common problem for those in their 30s and 40s, who spend a lot of time sitting at a desk.
3 Stretches for 40-50 Year Olds and Why
- Hip Flexor –
helps alleviate tightness and improves flexibility of the hips, which can happen after sitting for long periods. - Chest stretch – open ups the chest muscles, where shoulders can collapse inwards, which is common after sitting or hunching over for long periods. This stretch also helps with neck and should pain.
- Calf stretch –
helps with tight calf muscles, which can cause ankle pain, as well as contribute to knee and hip problems.
3 Stretches for 50-60 Year Olds and Why
- Seated Forward Bend – helps relieve tension in the back and hips.
- Child’s Pose –
this stretch helps relieve tension in the hips, back, and necks and isn’t a difficult more to get into. Is used as a resting post in Yoga.
- Cat-Cow Stretch –
a great stretch for relieving tension in the spine and neck, which can become more of a problem as we age. Is a flow between rounding the back and arching it.
Summary and Conclusion
Incorporating stretching into your morning routine can have numerous benefits for your body and mind, from improving flexibility and reducing stress to boosting circulation and reducing muscle soreness. Whether you’re 30, 40, 50, or 60 years old, there are specific stretches that can help relieve tension and improve overall health and wellness. So why not start incorporating some morning stretching into your routine today? Your body and mind will thank you!