The benefits of stretching

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There are many health benefits of stretching and incorporating it into your exercise routine, from increasing flexibility to reducing stress and body aches.

Stretching can be an important factor to help keep your joints moving. Stiff joints and joint pain is a common complaint felt by many people worldwide. Taking a few minutes each morning to stretch and warm up your muscles and joints can give you a great start to your day. We have highlighted 9 key benefits of stretching:

Increases your flexibility

Regular stretching can help to increase your flexibility, which is important as flexibility helps you to perform everyday activities. It can also help to delay the reduced mobility that can comes with aging.

Increases your range of motion

Stretching on a regular basis can help to increase your range of motion. Being able to move a joint through its full range of motion gives you more freedom of movement.

Improves your performance in physical activities

Performing dynamic stretches before any physical activity has been shown to help prepare your muscles for the activity.

Increases blood flow to muscles

Stretching regularly may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness.

Improves your posture

Muscle imbalances are common and can lead to poor posture. Slouching and poor posture can put extra pressure on your joints.

Helps to heal and prevent back pain

Tight muscles can lead to a decrease in your range of motion. This can then lead to an increased chance of straining the muscles in your back. Stretching can help to heal existing back injuries by stretching the muscles. Regular stretching can also help to prevent future back pain.

Helps with stress relief

When you’re experiencing stress, there’s a good chance your muscles are tense. This is due to your muscles tightening up in response to emotional stress. When stretching you should focus on areas where you hold your stress, such as you neck, shoulders and upper back.

Calms the mind

Regular stretching can help to calm your mind. While you stretch, focus on mindfulness and meditation exercises, which gives your mind a mental break.

Helps to decrease tension headaches

Tension and stress headaches can interfere with your day to day life. In addition to a proper diet, adequate hydration and plenty of rest, stretching may help reduce the tension you feel from headaches.

Stretching tip

If you are new to stretching take it slow and let your body get used to the new routine. Aim to stretch for around 5-10 minutes per day, even if you don’t plan on exercising that day. Try to focus stretches on areas that help with mobility, such as calves, hamstrings, hip flexors and quadriceps.

 

 

 

 

 

 

 

 

 

 

 

tips for joint condiditions image

Tips to maintain optimum joint health

Maintaining optimum joint health is important to aid mobility, as well as ensuring you lead a healthy, happy and active lifestyle.

Reduced mobility can have a direct impact on everyday life from walking to the shops, being able to get up and down stairs and even getting a good nights sleep.  Muscles can take a lot of stress throughout the day and these pressures can increase with an active lifestyle and age.

Common signs that you may need joint support can include:

  • You experience joint pain
  • Your joints may be tender to touch
  • It can take you a while to get up and moving
  • Your joints click, crack or grate when you move
  • You have a reduce range of movement, your joints are not very flexible
  • You’re overweight
  • You may participate in high impact exercise.

To further help to maintain optimum joint health, there are also some positive things that you can do, which include:

Keep moving

This is an important factor for healthy joints. Even if you can’t do much, just taking short walks or walking up steps rather than escalators can make a difference.

Stretch it out

Simple stretches can help to improve flexibility and ease joint pain. Stretching can particularly benefit arthritis suffers by lubricating joints and enhancing and maintaining a range of motion.

Drink water

This is important due to cartilage being lubricated by a liquid known as synovial fluid, and our cartilage is approximately 60% water.

Lose weight

Maintaining a healthy weight can be key to reduce stress on your joints. Losing weight can take a lot of pressure of weight bearing joints such as, knees, hips and your back.

Build muscle

Muscles can take a lot of the strain off your joints to help to support your body weight. Weight training exercises can help to build muscles and help to keep your muscles surrounding ligaments strong.

Be aware of your posture

Slouching may put extra pressure on joints. If you are sat down all day, try to take a short walk or break from sitting every hour. Posture is also important when lifting and carrying.

Diet

Eating a healthy balanced diet will not only help with weight loss but can also maintain joint health. Eat plenty of oily fish, such as Salmon or Mackerel, which can offer anti-inflammatory benefits.

Natural supplement

Utilise Nutrabiotics joint supplement, which works as a natural anti-inflammatory and works as an effective natural pain management to help ease discomfort. It also has the benefits of being fast acting and does not have the negative side effects associated with drugs.

 

 

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