Exercise & Fitness Health

Beginner’s Guide To Basic Stretching Exercises – Full Body Flexibility Regime!

Stretching looks neither hardcore nor attractive. However, Stretching Exercises improves the fitness quotient for weightlifters as well as for aerobic fitness freaks.

Don’t Miss: Daily Stretches Before Work Outs For A Relaxed And Active Day

In The Article

What is Stretching?


Stretching comprises the process or technique of pushing the muscles to assist ROM (Range Of Movement).

What are the Different Types of Stretching?

There are two types of stretching –  dynamic stretching and static stretching.

1. Dynamic Stretching


Dynamic stretching means “stretching while moving”. It acts as a powerful energy booster and works as an excellent warmup before any intense activity. Overall, this type of stretching primes the muscles.

Benefits of Dynamic Stretching

  • Warms up the body much better than aerobic activity
  • Improves kinesthetic awareness
  • Facilitates better body flexibility

2. Static Stretching


The exact opposite of dynamic stretching is static stretching. As the name reads, static stretching requires zero movements. Moreover, this stretching type remains as the preferred choice of many professionals during and after a workout.

Benefits of Static Stretching

  • Improves postural knowledge and balance
  • Reduces muscular stress
  • Reduces the risk of pain in the lower back
  • Funnels neuromuscular coordination
  • Increases nutrient and blood supply to the joints
  • Diminishes the risk of injury

Facilitates efficiency of movement

Why is Stretching Important?


  • Relax, Restore, and Refresh!!! To start with, stretching enables free blood flow to all the muscles. It strengthens the muscles, limbers the joints, and warms up muscles. However, at times, we overlook the importance of doing basic stretches.
  • Moreover, stretching promotes quick recovery from injuries and prevents potential injuries.
  • In other words, flexibility means the various range of movement within a particular joint along the different planes of motion. Every joint in the body contains a wide range of movement (ROM) necessary for high performance.

How Regularly Should you do Stretching Exercises?


  • ACSM (American College of Sports Medicine) advises a complete full body stretch at least two to four times per week.
  • Stretches work wonderfully after a powerful workout. In particular, they make the muscles warm and nice. Above all, if you can manage to allocate time for stretches daily, then carry on without any hesitation.
  • Doing pilates or attending a yoga class can also act as a good tension The benefit of doing pilates or yoga include providing total relaxation and loosening up the entire body.

What is Active-Isolated Technique?


The active-isolated technique involves stretching one muscle portion while contracting the other. Besides, this technique facilitates a stronger muscular reflex that deepens your stretch and promotes ROM.

Guidelines for Stretching

  • You do not need any equipment and an exercise mat is enough.
  • First, start with a warmup before you do any stretching. You better avoid stretching cold muscles.
  • Completely focus on the core muscles involved in the stretch.
  • Hold onto the stretching exercises for at least 10 to 60 seconds. The total duration does not exceed 5-10 minutes.
  • Avoid stretching to the extreme level of pain. Do not stretch more than the level of your comfort.
  • Focus on your breathing and breathe rhythmically and slowly throughout the session. Do not pause your breath during the stretching.

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