The Importance Of Reducing Injury & Increasing Flexibility By Stretching

I was looking into stretching for myself a while back when I first got into running and found a lot of useful information from a bunch of different sources – but I wanted them compiled into one piece of content, so that’s what I’ll be doing here – to help you along with your knowledge as well.

So let’s get right into it!

An Intro Into Our Topic Of Stretching

When we think about stretching our brains might immediately picture bending over to touch our toes, or attempting our best split-stretch. Whatever it is that you think of, you probably have been doing the same stretches since grade school because that’s what the gym teacher taught you, without ever really explaining what they were for, what they prevented, how long they should be held, when to stretch – none of that.

At least, that’s how it was for me, leaving me to do my own research well after I graduated high school.

When Should You Be Stretching?

There are lots of times when stretching is a great thing to do, and during each of these times the way you stretch will change – from soft and gentle to rough and dynamic. It all depends on what you’re doing and when (though don’t take this list so seriously that you feel you have to memorize all the different stretches and times; just use it as a guidebook for your interest).

The Morning Stretch

When you first wake up your body is tight and creaky from staying in more or less one position for (hopefully) eight hours. It usually needs to wake up, but nine times out of ten what we use to remedy that is a hot shower and a cup of coffee before anything else. Don’t feel targeted, either – that’s exactly what I do each morning because really: what is a better feeling than a hot shower? A better taste than coffee in the morning?

But this isn’t what we should be doing first thing.

Enter the gentle stretch.

Exactly as advertised, this is the type of stretch that you don’t force, it’s more about movement to increase circulation than anything else. Below are a couple you can do to wake your body up more efficiently in the morning and be better prepared for any type of day you’re about to have.

The neck roll:

Gently tilt your ear towards your shoulder, then slowly let it hang forward, and finally bring it around to the other shoulder. Let your head move around in its full range of motion for ten to fifteen seconds, and that’s the stretch.

Arm circles:

Extend your arms out about shoulder height on either side of you. Make small circles with your hands, slowly enlarging the circles

Lean-over stretch:

Raise your right arm to the sky as tall as you can, then slowly arch it over your head in a rainbow fashion toward the ground. Hold for five to ten seconds, and then do the same with the other hand.

Toe-touch:

Everyone knows this stretch. Start standing with your feet together. Slowly bend at the hips towards the floor, letting your arms drape out in front of you. Hold for up to twenty seconds.

Spinal twist:

Sit on the edge of your bed or a chair with your feet on the ground. Take whichever hand you start with and place it on the opposite knee. Twist in the direction your arm is crossing, using the hand on your knee to support you. Do the same with the other side.

The Stretching You Should Do Before Exercising

If you’re going to exercise you need to understand that your muscles are going to be used in a much different way than they would if you were just getting up in the morning or walking around during the day.

And you might also be thinking “I already knew that, isn’t it obvious?” But understand that the way we stretch must be different as well if we’re going to keep up with our body’s new movements.

Some of these stretches you will find when looking up runners stretches, some you’ll find before weight lifting, but overall, these are the most well-rounded stretches I could put together:

Leg swings:

You’re going to get your back against a wall or anything you think will substitute for a wall. Take one leg and swing it forward and backward ten times; switch legs and do it again. When that’s done, do the same thing but from side to side. This will prime your hip flexors, getting your body ready for quick-paced movement.

High knees:

This one looks a little goofy. You’ve been warned. So, first, stand in an open area where you’re not going to hit anything, then hop on one foot, bringing the other knee up to about chest height, then do the same for the other knee, bringing it all the way up. Do this for about thirty seconds or until you feel so dorky you can’t go on.

Butt kicks:

I said the last one looked a little goofy, right? Well “a little” goes out the window with this next one, but it’s actually very important for your legs to stretch and be prepared for the exercise you have planned. So you’re going to basically kick your butt with your heel with each foot for about thirty seconds. If you can’t do this, just go as high as you can and that will be enough for now. What this does is boost your muscle strength and endurance, as well as prime your legs all around for high-impact exercises and reduce the risk of injury.

Hip rotations:

Stand with your feet shoulder-width apart, place your hands on your hips, and make circular motions with your hips for ten seconds. After ten seconds, switch directions. Obviously, this opens the hips up, and as many of us know, so many physical activities rely on the hips to function at their best.

Stretches for long days of work

Personally, when I’m working I’m usually in front of a computer for hours on end, typing away in a stiff posture. When I do decide to get up I nearly always groan and stretch in some funky way. But these are some stretches that are designed to keep you loose and feeling good during those long hours:

Here they are:

Upper back stretch: Take both arms and clasp them together out in front of you. Next roll your shoulders around, pushing your hands away from you at the same time. This is supposed to help release upper back and shoulder tension. Hold the stretch for a solid twenty seconds and you’re all set.

Chest opener: I personally love this one and need to start doing it more. Clasp your hands behind your back and straighten them out. Now squeeze your shoulder blades together and lift your hands very slightly. Hold for approximately fifteen seconds.

Childs’ pose: Kneel on the floor with your big toes touching and knees slightly apart. Sit back on your heels and extend your arms forward, lowering your chest toward the floor. Then hold that for twenty seconds at the minimum.

Wrist and forearm stretch: Stretch out your hand with the palm facing up, then use your other hand to gently bend the fingers backward. Hold this for between ten and fifteen seconds.

Why Should You Be Stretching?

Increased Blood Flow

When we stretch, we’re essentially unkinking our muscles, tendons, and ligaments, thereby letting our blood flow stronger and freer than before. In addition, we’ll strengthen those things, because of the tension we put them through and the longevity of time that they’re put back in their rightful positions. Blood flow is one of the most important things to look at when immersing yourself in the world of exercise.

ROM (Improved Range Of Motion)

Almost self-explanatory, R.O.M. happens when we stretch because our muscles, tendons, and ligaments get used to being elongated over an extended period of time, and with that increased length comes an increased range of motion which we can use at greater capacities.

Increased Muscle Elasticity

This affect of stretching is almost like a super power but I’ll try not to make it sound so fantastical:

So because your muscles are getting used to being stretched, they become more elastic and flexible.

What does this mean?

It means that, like rubber, your muscles can take greater forces of impact and bounce back without an issue. You can take more “hits”, so to speak, when you’re pounding your feet on the ground during a run, lifting weights in the gym, or falling out of bed in the morning.

Maybe it’s just me but that sounds pretty wild in my opinion.

Reduced Muscle Tension

Muscles, tendons, and ligaments get injured more often than not when they go under tension that they are not used to; they get too tense, and they tear or pull. But someone who stretches consistently, putting their body through controlled stress, will in the end help them to stay relaxed when put under any sort of unusual tension – well, mostly, anyways.

I hope this article helped you!

Please leave a comment down below to tell us how we did and what we could do better!

Have a good day!