How Many Exercises Encompass Stretching in the Human Body: 9 Effective Post-Workout Stretches
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Have you noticed the body’s natural urge to stretch first thing in the morning or when you have been standing or sitting for extended periods of time? And have you noticed how relaxed you feel each time you stretch? This goes to show that the human body is built for movement and it functions best when kept active.
Exercising regularly and staying active throughout the day are the best ways to keep the body healthy. Whether you follow a moderate exercise or a strenuous exercise routine, stretching is a crucial component that should never be ignored. It is interesting to see how many exercises encompass stretching in the human body.
Stretches are beneficial when performed anytime during the day. However, they are severely undervalued and often neglected, especially post-workout. This article gives you nine post-workout static stretches that help you become more flexible, recover faster and perform better during your subsequent workout sessions.
Why is Physical Fitness Important?
Increases Longevity
Longevity is a function of a strong heart and good physical and mental strength. Being physically fit through regular exercise results in physiological changes that can help slow the aging process. It can reduce inflammation, which is the key to many illnesses in the human body, and it can also reduce the risk of cardiovascular diseases and increases metabolism.
Exercising provides an instant mood boost. It can also play a role in improving cognitive function and reducing memory loss, which are serious concerns as one begins to age. Regular physical activity has also been proven to improve mobility and flexibility and slow down the aging process on a cellular level, potentially adding years to life.
Reduces the Risk of Cardiovascular Diseases
Exercise increases physical fitness and promotes heart health by triggering changes in the body. Bodily changes like feeling the leg muscles work or observing an increased heart rate are easy to observe. The physiological factors like higher metabolism rate, increased blood flow, release of feel-good neurotransmitters, etc, are not easily observable. But together, the physical and physiological changes work to lower risk factors like high blood pressure, cholesterol, and diabetes, all of which contribute to heart health.
Strengthens Bones
Aging causes a reduction in bone density and results in weaker bones over time. Weak bones are easily susceptible to breakage. They can also lead to conditions like osteoporosis and limit mobility. Staying active and exercising helps build and maintain bone strength in the body. Bone is a living tissue that can adapt to the force placed on it by exercise. It responds to weight training by building more bone and making it stronger and denser. Balance training exercises help maintain balance and coordination, both of which are important to prevent falls.
Helps Weight Management
Excess calories in the body are stored as fat. Physical activity helps weight management by using up the excess calories. Maintaining a caloric balance is key in weight management. A combination of aerobic exercises and strength training can allow you to reach and maintain the desired weight efficiently.
A healthy diet and enough sleep complement exercising and help you reach your goal efficiently. While 30 to 40 minutes of daily exercise is recommended, keeping active throughout the day is just as important.
How to Choose the Best Form of Exercise For You
Yoga, Zumba, Pilates, boxing– there are a plethora of workouts out there to choose from. Each of these forms is effective in its own right and brings benefits to the table. But it is also important to understand that someone who practices only one form of exercise, say aerobics, need not be flexible enough for yoga and vice versa.
Exercises can classified into two categories, namely, aerobic and anaerobic exercise. Aerobic exercises increase oxygenation in the body and strengthen the heart and lungs. Walking, running, swimming, cycling, and almost any activity that increases heart rate is an aerobic activity.
On the other hand, any activity that pushes the body to work at its highest level of effort without carrying oxygen to the muscles is an anaerobic exercise. The main purpose of anaerobic exercise is to build muscle mass and increase power. High-intensity interval training (HIIT), resistance training, calisthenics, plyometrics, and weight training are considered anaerobic exercises.
An effective fitness program is one that includes both aerobic and anaerobic activities along with adequate stretching, flexibility, and mobility drills.
Benefits of Stretching, Flexibility, and Mobility Training
Stretching, flexibility, and mobility training always work towards a common goal of building stronger and more adaptive muscles and joints by increasing their range of motion in them. They reduce stiffness, improve blood circulation, and ease aches and pains. They also reduce the risk of injury and correct poor posture. In essence, they enable muscles to perform effectively and increase efficiency in carrying out day-to-day activities.
9 Essential Stretches For Your Post-Workout Routine
1. Quadriceps Stretch
The quadriceps stretch lengthens the muscles in the front of the thigh. It also improves the range of motion and flexibility of the quadriceps muscle.
Instructions:
Stand close to a wall and place one hand on the wall for support
Bend one knee and bring the heel up towards the buttock
Hold the ankle of the leg with the bent knee and pull your heel closer to your buttock
Hold the stretch for at least 30 seconds
Repeat on the other leg
2. Hamstring Stretch
The hamstring stretch stretches the muscles in the back of the thigh and lengthens them.
Instructions:
Lie flat on the mat, the legs fully extended out
Bend the right leg and place a strap or resistance band across the ball of the right foot
The left leg remains extended on the mat with the foot flexed
Slowly raise the right leg towards the ceiling, knee slightly bent, foot flexed, and bottom of the foot facing the ceiling
Gently pull the strap until you feel a slight tension in the hamstrings
Hold the stretch for 30 seconds
Repeat with the other leg
3. Sphinx Pose
The Sphinx pose works on the lower back, chest, and shoulders muscles.
Instructions:
Lie on your stomach with your legs stretched out behind you
Place your elbows under your shoulders and your forearms on the floor
Lift the chest off the floor, keeping the hips and thighs pressed into the floor
Keeping your shoulders relaxed, lift up the upper body to a point where you feel a stretch in your lower back.
Hold the stretch for 20-30 seconds
4. Calf Stretch
The calf stretch works on the calf muscles, releasing tension and lengthening them.
Instructions:
Stand facing a wall and place hands on the wall at shoulder level for support
Step the leg to be stretched behind you, toes pointing forward, knee straight, heel firmly placed on the floor
Standing tall, lunge forwards onto your front leg until you feel a stretch in your calf muscle on the back leg
Hold for 30 seconds
Repeat on the other side
5. Cross-Body Shoulder Stretch
The cross-body shoulder stretch engages the shoulder muscles, namely, the infraspinatus, teres minor, and posterior deltoid muscles. It helps relieve tension in the shoulder.
Instructions:
Stand with your feet slightly separated
Take one arm and place it across your chest
Place the other hand on the outer forearm of the arm that’s across your body
Push the crossed arm gently into your body and stop when you feel a stretch on the shoulder
Hold for 30 seconds
Repeat on the other arm
6. Figure 4 Stretch
The figure four stretch works on the gluteus medius muscle and relaxes the outsides of your hips and glutes and stabilizes the hip joint.
Instructions:
Lie on your back with your knees bent and feet flat on the floor
Cross the right ankle over your left knee, keeping the right foot flexed
Bring the left knee toward the chest
Insert the right hand through the legs and interlace the fingers of both hands just below the left knee
Pull the left knee toward the chest, and stop when you feel a stretch in the right glute and hip
Hold 20-30 seconds
Repeat on the other side
7. Overhead Triceps Stretch
The overhead triceps stretch works on the triceps, deltoids, and lats.
Instructions:
Stand with feet hip-width apart
Extend the right arm toward the ceiling
Bend at the elbow, bringing the right palm toward the center of the back
Use the left hand to gently push the right elbow downwards
Hold for 30 seconds
Repeat on the other side
8. Lying Knee Twist
The lying knee stretch works on the internal and external obliques.
Instructions:
Lie on your back with your legs extended out in front of you
Bend your right knee and extend it over your left leg
Do not raise the upper back off the floor
Stop when you feel a stretch in your lower back and glute muscles
Hold for 30 seconds
Repeat on the other side
9. Knee-to-Chest Stretch
The knee-to-chest stretch works on the lower back (lumbar spine) and hip muscles. It also relieves pressure on spinal nerves.
Instructions:
Lie on the mat with both legs extended in front of you
Bend the right knee and hold it with interlaced fingers
Gently pull the bent knee toward the chest
Hold for 30 seconds
Repeat on the other side
Final Thoughts
Technological advancement and hectic work schedules have taken away our basic need to stretch, flex, and move frequently throughout the day. We often neglect exercise until a health emergency forces us to take steps in that direction. Exercising need not be an overwhelming activity. Something as simple as a full-body stretching routine can provide amazing physical and mental health benefits.
One must never skip post-workout stretching as its benefits are well worth the effort. It is important to stretch muscle groups that are frequently used or have been worked out on a particular day. Stretching should be done smoothly, using proper technique, and symmetrically on both sides. Static stretches should be held for 30 seconds at least while continuing to breathe deeply.
Lastly, listen to your body and do not overstrain or overstretch any muscle, as it can cause more harm than good. In summary, stretch to relieve stress and gain all the flexibility you need to lead an active, injury-free life.
Frequently Asked Questions
What are 10 examples of muscular endurance?
Ten examples of muscular endurance exercises include the following:
Lunges
Squats
Push-ups
Loaded carries
Triceps-dips
Deadlifts
Swimming
Kettlebell swing
Pull-ups
Why stretching exercises are necessary after exercise?
Whatever your exercise intensity, it is important to stretch the muscle group that has been worked out, as stretching increases the range of motion, improves flexibility, and corrects muscular imbalances. Static stretching following a workout starts the body's recovery process.
Static stretches are held for a duration of 15 to 30 seconds. They increase muscle blood flow, lengthen the muscles, and help to relieve the soreness that results from exercise. Rested and recovered muscles lead to better performance and reduce the risk of injuries. Static stretches also signal the end of the workout to the brain and provide a calming effect on the body and the mind.
What are 5 exercises for flexibility?
Five exercises for flexibility are as follows.
Pigeon Stretch
Lizard stretch
Standing hamstring stretch
90-90 Stretch
Cat-cow stretch
How long does it take to improve flexibility?
Improving flexibility is a gradual process but one that delivers results for sure. About 15 to 20 minutes of stretching every day can help improve flexibility. Stretching should be treated with the same diligence as a workout and practiced every day before and after your workout. The rate at which it delivers results varies from person to person. It depends on several factors like genetics, your current level of flexibility, when and how much you stretch, and how regular you are with stretching.
