Are You Familiar With the Many Benefits of Stretching?
There’s no denying it: Americans don’t get enough physical activity. Healthy adults should aim for at least 150 minutes of moderate physical activity every week. THIS is the key element missing from your exercise routine.
If you already know that you need to be more active, you may be planning your own regular exercise routine. That’s a fantastic start, but don’t forget to finish correctly. A few minutes of gentle “cool-down” exercises like stretches can make or break how well your body responds to your new routine.
Have you ever noticed how good it feels to stretch after a nap, when you first wake up in the morning, or after vigorous physical activity? That good feeling is only the tip of the iceberg when it comes to the numerous health benefits that regular stretching can provide.
As a result, our physical therapists frequently suggest specific types of stretching exercises to supplement other physical therapy modalities.
If you want to learn more about the health benefits of stretching, contact Atta Rehab today to schedule an appointment.
What are the benefits of stretching?
Many common aches and pains are caused by tight muscles and inefficient movement. Maintaining your body’s flexibility is essential for good health. This is beneficial to your circulatory, respiratory, lymphatic, and musculoskeletal systems.
Normal blood and lymphatic fluids circulate the body more easily when your tissues are flexible, oxygenating your tissues properly. This makes you feel more energized, relieves pain, and allows you to go about your daily activities without feeling tired.
Stretching is also essential for dedicated athletes, weekend warriors, and anyone looking to improve their physical performance. If your muscles aren’t aching or sore after a workout, you may not feel the need to stretch.
However, there are several potential consequences of failing to stretch properly after exercise. If you don’t stretch enough, you may experience stiffness. Muscles and tendons that are not properly stretched after exercise may be more prone to injury.
Here are three reasons why you should not skip this crucial part of your workout:
1. Stretching helps you maintain a healthy heart rate
One of the many advantages of moderate exercise is its ability to raise your heart rate for extended periods of time. This controlled stress aids in the strengthening of the heart muscle, the improvement of circulation, and the delivery of additional oxygen to the muscles.
However, once your workout is finished, it’s time to return to homeostasis (your body’s natural resting state). You don’t want to leave your physical therapy sessions or home exercise routine with a racing heart, high blood pressure, and a dizzy feeling.
Stretching after exercise is referred to as a “cool-down” for a reason. It gradually restores your vital signs to normal levels, preventing excessive blood pooling and lightheadedness that could lead to a severe fall or other accidents.
Your physical therapist will always walk you through cool-down stretches after vigorous exercise to ensure that you get the most out of your workout while avoiding these unwanted post-workout side effects.
2. Stretching releases unwanted toxins
Have you ever experienced that gnawing ache that develops in your muscles when you exercise? The presence of lactic acid causes this reaction. Lactic acid is a natural byproduct of muscle contraction, as is the accumulation of another metabolic waste product known as hydroxyproline.
You don’t want these toxic substances lingering in your muscles, but that’s precisely what they’ll do until you kick them out with some post-exercise stretches.
The longer these substances remain in your tissues, the sorer you will be in the 24 to 48 hours following your workout.
If you skip stretching, you may save a few minutes on your hectic schedule, but you will pay the price in pain – and you may even have to postpone or cancel your next workout as a result.
3. Stretching prevents injuries after a workout
Imagine putting in the time and effort to exercise, whether on your own or as part of a physical therapy program, only to strain a muscle shortly afterward. This can happen if you don’t stretch after your workout.
Your muscles develop the habit of pulling tightly against tendon attachments as you exercise. After you stop exercising, those tissues remain tense and tight, making strains, sprains, and the development of chronic pain more likely.
Stretches encourage the tissues to relax and return to their original length, restoring their suppleness and making them less susceptible to post-workout damage.
Start developing healthier habits today!
When you’re new to exercising, it’s easy to overlook post-workout stretching.
Without the proper guidance, if you are increasing your physical activity to combat a physical issue such as chronic pain, you may end up doing more harm than good.
Our physical therapist can help you with that. To schedule an appointment with our dedicated team, contact Atta Rehab today!
Sources
https://www.apta.org/PTinMotion/News/2018/11/13/HHSPAGuidelinesRevision/
