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About the benefits of stretching for men and women

About the benefits of stretching for men and women

 

Stretching is one part of fitness we usually skip, beyond doing a few stretches before or after a workout. After all, stretching doesn't burn many calories so why should we bother?

In this article we will talk about:

 

 

Why body should be flexible?

There are many reasons why having a flexible body is essential to our health and has many physical benefits. This kind of training allows for easier and deeper movements while building strength and stability. Stretching muscles and joints also leads to greater range of motion, improved balance, and increased flexibility. It also reduces the risk of injuries, and releases muscle tension and soreness. After all it helps to increase physical and mental relaxation.  Good flexibility decreased energy used for everyday tasks and therefor helps to decrease stresses throughout the day. 

Methods of stretching

Static Stretching - Process of lengthening muscles and then holding them as the muscles relaxes. This is the safest method of stretching and is recommended to those who are just beginning a stretching routine or are recovering from an injury. While performing static stretching, stretches should be held for at least 20 seconds for the muscles to relax.

Passive stretching - Is very similar to static stretching expect that, instead of You making the effort to stretch a partner or some device provides the stretches for You. While commonly used for rehabilitation, this kind of stretching provide an increased risk of injuriessince the partner can’t feel the level of stretch, they are pushing you to.

Active StretchingIs performing without any aid. For an example would be to slowly raise your leg into the maximum height you can. This helps to develop flexibility in motion.

Ballistic stretching - Is like static stretching except that deeper stretches are obtained by bouncing against the targeted muscles. This method of stretching has a high risk of injurydue to muscle tears and strains.
Learn more: https://www.healthline.com/health/ballistic-stretching-it-safe 

Dynamic StretchingStretching utilizes movements that begin very slow and progress to near full speed executions to increase flexibility. 
Learn more: https://www.healthline.com/health/exercise-fitness/dynamic-stretching

PNF Stretching - While there are multiple PNF stretching techniques, all of them rely on stretching a muscle to its limit. Doing this triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury.  
Learn more: https://www.healthline.com/health/fitness-exercise/pnf-stretching

 

Which stretching method is right for You?

 

Static stretching is an effective method, suitable for both beginners and experienced martial artists. However, it does not stretch muscles through their full range of motion and therefore should be supplemented with other types of stretching. 

Active stretching works a muscle through a full range of sport specific movements and is great to use as a warmup to dynamic stretching. 

PNF stretching, like static stretching, is very effective at increasing flexibility. So, to increase overall flexibility, static stretching or PNF stretching are the most effective methods. 

Before We Start

First, stretching cold muscles gives very little benefit and can significantly increase the risk of injury. It is always recommended to first warm up by performing some light, simple exercises like jogging or jump rope prior to stretching. Additionally, stretching for flexibility should usually occur after the cardio or strength portion of a workout. 

Stretching Apps

Sometimes we just don’t have enough time to visit stretching training, so the solution to find our stretching workout routine would be Stretching Apps. Keeping these things in our mind we had listed best stretching apps for android and iOS users. You can easily install any app and learn stretching easily. 
 
There are right and wrong way to stretch your body. It is all on you how you are using an app to stretch your body parts. Please warm up before any exercises and avoid any pain while doing exercises.

  1. Home Workout is a free stretching apps for android and iOS. It has listed lot of unique stretch and body building videoswhich allows you to encompass every part of your body. All of videos are in full HD quality so that you can easily use them. Also, this App allows you to personalize the workout routine according to your interest.

    Download From PlayStore Download From iTunes

     
     
  2. Stretching & Pilates Sworkit  - this app has more than 100 of workouts and guides to improve your flexibility. It provides three different workouts like full body stretch, head to toe stretch and Pilates essentials. This app is one of the most downloaded apps for flexibility.

    Download From PlayStore Download From iTunes

     

  3.  Pilates Home FitnessThis app provides You stretching workouts and exercise for all muscles groups. Along with exercises you have also take a proper diet and supplement to build up arm or calf muscles. It is a best fitness trainer for all smartphone users so that you will be fit in less exercise.

    Download From PlayStore Download From iTunes



  4. StretchIt- Stretching and Flexibility Videos - If you are looking for an app with just flexibility goals, then take a look at StretchIt app. You will find yoga, pilates and dance stretching techniques to help you reach your flexibility, health, and fitness goals. World class flexibility instruction, beautiful videos with descriptive voice cues, 30-day training programs.

    Download From PlayStore Download From iTunes

     
     
  5. 8fit Workouts & Meal Planner This app provides you workout routines, nutritional tips, meal planning, and recipes. Get customized workout and meal plans to help you reach your wellness goals. Apple Health compatible: report your weight and calories burned during workouts and athletics (optional).

    Download From PlayStore Download From iTunes

     
     

That’s all for now, friends. Let us know what is your favorite stretching exercise app and which one should be included to this list.  Feel free to write your thoughts and feelings. And, please share this article with your friends and family. Thank you! 
 

Disclaimer  
 
You should consult your physician or other health care professional before starting this or any other exercise or nutrition program to determine if it is right for your needs.  
 

Thank You for reading this article. If you have any thoughts about this article we'd be really keen to hear your comments. Share your views in the comments box below.  

If you have any thoughts about this article we'd be really keen to hear your comments. 
Share your views in the comments box below. 

 


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