Whether you’re a regular runner, aiming for a career in the NRL, or simply hoping to be more active on the weekends with your family, one thing remains constant— the necessity of a full-body stretching routine.
When you’re keen to get going, it may be tempting to skip stretching and get straight into the activity you have planned, but it’s important to remember how crucial stretching is. By incorporating a full-body stretching routine, you do more than just prepare your muscles for activity— you also set yourself up for success in your fitness goals, whatever they may be.
This article explains why full-body stretching is important for flexibility and outlines some exercises you may wish to incorporate into your exercise routine. For personalised advice, contact our team at Powerhouse Physiotherapy today.
Why is Full-Body Stretching So Important?
Stretching your body before and after a workout offers a large range of benefits, such as:
- Enhanced Flexibility— Regularly stretching increases flexibility by elongating the muscles and improving joint range of motion in the joints. This allows for greater movement and is especially important as we age.
- Injury Prevention— Stretching helps to prevent injuries by improving muscle coordination and balance. It also aims to reduce muscle stiffness and soreness, making it less likely for muscles to become strained during exercise.
- Improved Circulation— Stretching aims to increase blood flow to the muscles, giving them oxygen and nutrients and helping to improve overall muscle function.
- Better Posture— Stretching helps to release tension in muscles that may contribute to poor posture. By maintaining muscle balance and flexibility, stretching may help to promote better alignment of the spine and joints.
- Stress Relief— Stretching may aid in reducing stress levels and improving relaxation by calming the mind and body as it releases endorphins.
- Enhanced Performance— Stretching before physical activity prepares the muscles for whatever they’re about to do, helping to improve athletic performance while decreasing the risk of injury.
8 Full-Body Stretch Routines for Flexibility
When you’re making up your own full-body stretching routine, ensure you include at least one stretch for every major muscle group such as the arms and legs. You may find that some areas of your body are stiffer than others and may need extra attention, for example, people who work at a desk job may have stiff muscles in their neck and may benefit from more neck stretches than another person.
1. Leg Swings
- Stand next to a stable surface, such as a table.
- Swing one leg back and forth in front of you, keeping the core engaged.
- Repeat on both sides for 15 swings each.
Benefits— Opens up the hips, loosens the hip flexors and glutes, and increases blood flow to the legs.
2. Downward Dog
- Begin in a tabletop position.
- Raise your knees off the floor, straighten your legs, and raise your hips until your body makes a ‘V’ shape.
- Hold for 30 seconds.
Benefits— Stretches entire posterior.
3. Butterfly Stretch
- Sit upright and bring the soles of your feet together.
- Keep your knees ar your sides.
- Bend forward from your hips.
- Hold for 30 seconds.
Benefits— Stretches the groin, glutes, and adductor muscles and opens up the hips.
4. Knees-to-Chest Stretch
- Lie on your back.
- Hug your knees towards your chest.
- Hold for 30 seconds.
Benefits— Assists with lower back tension.
5. Glute Stretch
- Lie on your back.
- Cross your ankle over the opposite thigh.
- Pull your thigh towards your chest.
- Hold for 30 seconds.
- Repeat on the other side.
Benefits— Stretches the glutes and aims to alleviate tightness.
6. Neck Circles
- Gently pull your chin towards your chest.
- Tilt your head to one side until you feel a stretch.
- Hold for 30 to 60 seconds.
- Repeat on the other side.
Benefits— Aims to relieve neck tension and improve range of motion.
7. Standing Quad Stretch
- Stand upright.
- Lift one foot towards your buttocks.
- Hold for 20 seconds.
- Repeat on the other side.
Benefits— Targets the quadriceps and hip flexors and aims to enhance balance.
8. Chest Stretch
- Stand in an open doorway.
- Place your forearms vertically on the doorframe.
- Lean forward.
- Hold for 30 seconds.
Benefits— Aims to relieve tension in the pectoral muscles.
Stretch it Out at Powerhouse Physiotherapy
Incorporating stretching into your daily routine may be beneficial for improving your overall well-being, as it aims to assist with increasing flexibility, reducing muscle tension, and promoting relaxation. Whether you’re a regular athlete or simply looking to start a stretching routine to ease you into it, our team at Powerhouse Physiotherapy is here to help! To find out how we may be able to assist you, book your appointment with us today.
