“Any time you cause pain, you actually cause tissue damage,” he says. Additionally, countless people suffer from lower back pain. Stretch at least 2-3 days per week for at least 10 minutes a day. It's not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance. Stretching exercises can help you maintain a good range of motion and balance. It helps increase blood flow to the muscles. Additionally, scientific research indicates that stretching encourages muscle growth. Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture. According to the American Council on Exercise, stretching is an integral component of fitness and should be a part of any workout program. Stretches should be held for about 15-60 seconds and repeated three or four times. One is the muscle starts to relax and the second is the muscle increases in length (elongates). Relax again into the stretch, this time using your quads to help “pull” your leg even closer to your chest and deepen the stretch. Stretching your thigh muscles increases the amount of blood that’s flowing into them and loosens up the muscle tissue, preventing strains or tears. Static stretching before exercise can weaken performance, such as sprint speed, in studies. This increase in flow brings with it a greater nutrient supply to muscles, thereby reducing muscle soreness and helping to speed recovery from muscle and joint injuries. Stretching muscles alleviates tension and relaxes muscles which can help reduce stress. This can help reduce the resting tension of the muscles around the joint as it reduces the compressive signaling in the muscles supporting the joint. Stretching does not need to be time consuming. Take your right leg and use your hand to hold your foot at your butt. Both of these benefits help improve posture and can reduce your risk of injury from falling. Stand up straight and tall. Stretching to Get Toxins and Lactic Acid From Muscles. Stiff muscles from lack of use or lack of stretching after a workout can be remedied by performing simple stretching exercises every day. The amount of time spent holding stretches depends on how sore you are and which muscles you want to focus on specifically. Even though toxins and lactic acid can accumulate in your muscles, they are different types of substances, and are not affected by stretching in the same way. These muscles are very important ones that you use all the time in your everyday movement. The act of stretching elongates muscles and increases the body’s range of motion. But too intense a stretch can actually create an inflammatory response, Apostolopoulos warns, meaning your body is trying to repair damage. A gentle stretch relaxes the muscles, letting them release and grow longer. Stretch your thigh muscles. Also stretch the muscles of your inner thighs—the adductor muscles—to prevent muscle pulls in your groin. When a muscle is stretched (and held for 30 seconds) two basic things happen in that muscle. Overstretching is a no, no. Push the hip on the side you are stretching forward. These stretches can help relieve tightness in the front of your thigh. Yes, stretching can help you tone-up assuming you follow your stretches with strengthening exercises. Many muscles contribute to back posture (quadriceps, hamstrings, lower back muscles, and hip flexors) and regularly stretching these muscles may greatly reduce or alleviate lower back pain. Hold for 30 seconds. For about 15-60 seconds and repeated three or four times the second is muscle. Component of fitness and should be a part of any workout program research indicates that stretching muscle! Spent holding stretches depends on how sore you are and which muscles you want to focus on.. 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