What is stretching exercise? 

Stretching is a very important part of the workout or physical activity. It helps the muscles to stay flexible, it also prevents injuries and gives strength. Many people think that stretching is only for runners and gymnasts. But the truth is that we all need to do stretches for mobility and independence. People give less importance to stretching. They think stretching is not regular but this is wrong for a healthy life we should do stretching on a regular basis.

Why is stretching so important?

Stretching keeps our muscles flexible, strong, and healthy. We need the flexibility to maintain our range of motion. Without stretching, muscles will become shortened and tight. And the result of it whenever you call your muscles for the activity they are not able to extend all the way. They make you feel joint pain, Strain, and muscle damage.

 There are many benefits to stretching. It not only increases flexibility, it is an important factor of fitness.  It also improves your posture; reduces stress and body aches, and more. A regular stretching routine increases your flexibility, which is crucial for your overall health. It helps to reduce mobility that can come with aging.

There are many types of stretching techniques that are including:

• Dynamic
• Static
• Ballistic
• PNF ( Proprioceptive Neuromuscular Facilitation)
• Passive
• Active stretching

So now take a short look what is this stretching technique and what are the benefits of these techniques  

Dynamic stretching

 What is stretching?  so basically Dynamic stretches are active moments where joints and muscles go through a full motion. It basically is used to warm up your body before exercising.

It is functional and mimics the movement of the activity which you are about to perform. Example of Dynamic stretching – High kick, frog jumps, jumping jack, Arm circle, butt-kicker, lunge with a twist. The benefits of dynamic stretching are it will prepare you for high-intensity exercise and another benefit is the mental aspect of dynamic stretching .

Static stretching

it involves holding a stretch in a comfy position for a short period of time. It is typically between 10 and 30 seconds. This form is the most beneficial after you exercise. It helps to remove exhaustion after the exercise. These stretch steps are usually done before the exercise to get your muscles ready for movement.

Examples of static stretches- arm and shoulder stretch, trunk rotation, hamstring stretch, Quadriceps Stretch. The benefits of static stretching are it increases your blood flow which helps your muscles to recover quickly after you have exercised. It boosts flexibility to your muscles and enhances your agility, speed, and muscle strength. 

Ballistic stretching

Ballistic stretching is expanded or forcing the parts of the body beyond the range of motion. It is done by bouncing and using the momentum to do a hyper extended stretched basketball player and other athletes done ballistic stretching for flexibility.

The benefits of ballistic stretching are that it ensures that you are more comfortable performing that movement on the field. 

PNF ( Proprioceptive Neuromuscular Facilitation) Stretching

PNF is the advantageous form of flexibility in this exercise; it involves both stretching and the number of the muscles group is mainly targeted.

Example of PNF- Lie on your back with your legs and keep your arms on the floor, second is to push your hamstrings against your partner’s resistance for a few seconds link 6 to 8 seconds. The benefits of PNF are it boosts your flexibility and motion and gives you strength.

Passive stretching

passive stretching is that type of stretch in which you hold your position for a set time. In this stretch, you move your body as deep as it will go into the stretch. Once you reach your limit you hold that position for up to 1 minute.

Examples of passive exercise are Hamstring pull, lying spinal twist, cross-body arm stretch. The benefits of passive stretch are increased flexibility in muscles, joints, and ligaments. Less pain, relief from everyday tightness, and discomfort. 

Active stretching

Active stretching is that position where you take a muscle group you want to stretch and contract it to the opposite muscle group and hold it without taking the external support. Its exercise purpose is to prepare your mind and body for upcoming activities. With your own range of motion with your own range of motion.

A good example of active stretching is YOGA. The benefit of an active stretch is it makes your body fully relax.

What is stretching? According to health expert it not only gives you fit body it also improve the health and help in hold sex posture, help to get relief from tension, move your body pain, makes your body structure attractive, improve your immune power. Stretching is the best way to keep your mind calm and increase your focus power.

But there is one thing that is most important, which is that just doing stretching is not the right thing. Doing it with the right positions and with the right type of stretching technique is the most important factor. Stretching studies show that there are different results for people. Some people say that it does not help to reduce muscle soreness and some people say that it does not lengthen the muscles and hold the stretch immediately after the performance. So the problem is not in stretching exercise. Problem is that you are not too aware about stretching techniques and types, so now first  you have to find which is your requirement and then you need to select which stretching techniques help you to achieve your goal. Just doing stretching on a daily basis is not the solution. For receiving good results you have to find your requirement and after this which technique is best for your goal after selecting this all thing, now you are to hold your stretching position in the right way.

READ MORE : INTERNATIONAL YOGA DAY 2021