4 unhealthy habits for kids teeth

benefits of

stretching

As the weather begins to cool down, chances are you have begun to notice a change in your joints. When temperatures drop, joint pain can act up. Use these stretching tips to help avoid stiff joint pain.

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

5 Benefits of stretching

1. Decreases muscle stiffness and increases

range of motion - Stretching helps improve your range of motion, which may also slow the degeneration of your joints.

2. Helps relieve post-exercise aches and

pains - After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.

3. Helps reduce or manage stress -

Source: The Australian Diabetes Educator (ADE) Well-stretched muscles hold less tension and, therefore, can help you feel less stressed. 4. Promotes circulation - Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body. 5. Improves posture - Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.

How to start a stretching

If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing. You can stretch any time during the day and aim for 5 to 10 minutes.

When stretching, focus on the major areas of your body that help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. For upper-body relief, try moves that stretch the shoulders, neck, and lower back and hold each stretch for 30 seconds and avoid bouncing.

5 Tips for safe stretches:

1. Stretch to the point of tension, not pain. While it’s normal to feel some tension when stretching a muscle, you should never feel pain. 2. Bouncing can injure your muscle and contribute to muscle tightness. Stretch in a smooth movement until you feel tension. 3. Don’t hold your breath when stretching. Taking deep breaths can help to relax the muscles while you’re stretching. This can lead to a deeper stretch. Holding your breath prevents oxygen from getting to your muscles. 4. Be consistent with your stretching. To see results, stretching should be done routinely. 5. If you have an acute or existing injury, only perform stretches recommended by your doctor or physiotherapist.