Lack of flexibility is now recognized as a significant contributor to general health issues, including stress, sports injuries, osteoarthritis, and back pain. Additionally, it implies that minor wounds, particularly those near your joints, heal more slowly.
According to recent studies, the main reason why up to 60% of the general population has tight hamstrings and hips and bad knees is a lack of flexibility.
How to Stretch
Wear comfortable clothing and try to find a five-foot length of rope with a loop at one end before stretching. This is done to squeeze out the final few inches of a stretch from the exercise by wrapping the rope’s end around the exercising limb.
Decide where you can stretch comfortably, whether it be on your bed, a carpeted floor, or a mat.
Separate the muscle or muscle group you want to stretch, then tighten the opposite muscle. The isolated muscle or group immediately begins to relax as a result, and when it does, it is prepared to stretch.
Stretch the isolated muscle quickly and gently until it can no longer be stretched any further; then, gently pull yourself with your hands or a rope. For a total of 5 repetitions on the isolated muscle or group, extend as far as you can, hold the stretch for no longer than 2 seconds, and then release.
Because a muscle contracts to prevent itself from being overstretched when it senses that it is being forced into a stretch, the recommended stretch time is only two seconds.
You’ll be well on your way to having a wider range of motion if you can overcome this contraction.
Do not hold for longer than two seconds before releasing, returning to your normal position, and performing the remaining five repetitions. Make the transitions between stretches as seamless as you can by avoiding hesitations. If you can, try to stretch each day. Also, keep in mind:
Work only the one muscle that you want to work.
Contract the muscle opposite the one being stretched, causing it to relax in preparation for the stretch.
Stretch it quickly and gently.
Release it before it enters its protective contraction upon realizing that it has been stretched.
The two exercises listed below can be performed immediately, even while you are at work, to release tension and stress from your body.
1. Lie on the floor with your legs straight up the wall and your buttocks up the wall. Five times, slowly flex your toes in the direction of your knees. Hold for two seconds. This will stretch your hamstrings and hips while loosening up your lower back, providing immediate relief for sore backs.
You can perform this exercise while working any time you start to feel stress and tension rising.
2. Sitting in a chair, extend one leg straight out in front of you. Flex your toes toward the knee. Next, lean toward that foot, extending your hands and allowing your head and shoulders to follow. Hold for two seconds, then repeat five times. Your lower back and neck will be stretched as a result.
A flexible body:
More effective
Less challenging to train for strength and endurance
Has a greater range of motion
Is easier to maintain balance and less likely to sustain an injury.
Feels better after workouts and recovers faster.