Why Daily Stretching Is the Secret of Better Flexibility & Fitness?

Summary

“The secret of fitness, mobility, and posture, and relief from stiffness, stress, and injury, rests with daily stretching. It enhances blood flow and stimulates muscles. Keeps joints lubricated, and strengthens mobility, making everything smoother.

Static stretches are designed to cool muscles after a workout, while dynamic stretches prepare the muscles and body before a workout. Focus on such areas as calves, hamstrings, back, shoulders, and hips with poses that include Child’s Pose, Hamstring, Calf, and Back stretches to maximize your fitness, yoga, and overall good health.

At Rishikesh Yog Kendra, we teach our students to make stretching and yoga a part of their normal routine and life forever for their well-being. Located in the Himalayan foothills, beside the serene flow of the holy Ganges. Rishikesh is the best place for learning yoga because of its spirituality.

Rishikesh Yog Kendra offers the most authentic yoga teacher training courses in Rishikesh. We provide online and residential TTCs, sound healing, organized retreats, and engineered yoga-based programs to harmonize body, mind, and soul. You get to be the judge of the wisdom that is offered. Our amazing teachers create a safe, supportive, and transformational learning journey”.

Unlock Flexibility & Fitness with the Power of Daily Stretching

When we think about Fitness, the first thought that comes to our mind is intense workouts, strength training, or cardio sessions. But there is one more important thing, like a simple practice that makes the secret of long-term flexibility, mobility, and that is all-around stretching.

Stretching is not only for the athlete or a yoga teacher, but also for the person who is in the fitness field. Stretching should be included in everyone’s daily routine in today’s world of desk jobs and sedentary lifestyles, because of this, our muscles become stiff, joints lose mobility, and we experience difficulties with our posture, leading to pain and discomfort.

Daily stretching can change it. Because stretching keeps our muscles flexible, it improves the blood circulation in our bodies, and also reduces the risk of injury or helps in managing stress. Whether you want to enhance your athletic performance, improve your posture, and feel more energized throughout the

day, if you are doing regular stretching, then it would be a life-changing experience.

What is Stretching and Why Does it Matter?

Stretching is a physical activity that involves lengthening or extending one specific muscle or a group of muscles to improve flexibility, increase the range of motion, and maintain overall muscle health. Stretching helps to keep our muscles strong, elastic, and ready for movement, which is essential for daily activities as well as yoga and athletic performance.

In our daily routine, stretching plays a major role in yoga or any other physical activity to prevent injuries. When you stretch, you are mainly working on the connective tissue, muscles, and joints to keep them in mobility and prevent stiffness.

• It improves flexibility & Mobility.
• Prevent Injuries.
• Enhances postures.
• Reduces Muscle tension & stress.
• Boosts Blood Circulation.

How does stretching work on Muscles, Tendons, and Joints?

When you stretch, you will gently pull your muscles, which makes them more flexible. This helps your body to move or make a posture easily without any muscle stiffness.

• On Muscles:-  stretching lengthens and improves muscle fibers, reduces stiffness, and lessens the chance of injuries. This gives you a better range of motion.
• On Tendons:-  The work of a tendon is to connect our muscles to our bones. Stretching keeps them healthy because, with the stretching, the tendons are elastic and they can handle stress easily without tearing.
• On Joints:-  Where the two bones meet is known as the joint. When you stretch your body, it improves the movements of these joints by keeping the muscles and tendons around them flexible.

Why is flexibility essential for daily movement and fitness?

Flexibility refers to how easily our muscles and joints move through their full range of motion. It is not only for the athletes; it is something we all need in our lives. Actions such as bending to tie our shoes, reaching for something on a shelf, walking upstairs, and sitting comfortably depend on our body flexibility.

When your muscles are flexible, they work more efficiently, causing less stiffness in your body, a very low chance of injury, and a better posture. Flexibility also helps us to stay active and healthy, and prevents mobility problems. Flexibility allows us to do the exercise with the right form and posture, which helps us to improve the result and reduce the strain.

Yoga is one of the most effective ways to improve flexibility naturally. With regular practice of the yoga postures, yoga helps gently stretch, strengthen, and move more freely. Poses like Downward Dog, Child pose, and Forward Bend work on the different muscle groups and release the stiffness and increase the range of motion. Regular stretching with a combination of breathing and movement not only improves flexibility but also relaxes the mind and reduces stress.

Over time, Yoga creates a balance of strength and flexibility, making everyday movement easier, and the fitness goals are easy to achieve.

Our Certified Yoga Teacher Training Programs in Rishikesh:

• 100 Hour Yoga Teacher Training Course in Rishikesh
• 200 Hour Yoga Teacher Training in Rishikesh
• 300 Hour Yoga Teacher Training in Rishikesh

Types of Stretching: –

Static Stretching

        Static Stretching means holding a stretch in one position for a small period of time, like 15-30 seconds. It mainly helps to relax and lengthen the muscles. The best time to do this static stretching is after the exercise because this stretching helps to cool down the body, reduces muscle soreness or stiffness, and improves flexibility.

• EXAMPLE: – Bending forward to touch your toes and hold the position.

When to do it and the Benefits of Static Stretching?

Static Stretching is best when you do it after the exercise or any other physical activity, when your muscles are warm. At this time, your body is warm and more flexible, and the stretching helps release the tension during the workout. You can also do this light static stretching at the end of the day or when you go to sleep to relax your body and reduce stress.

Benefits of Static Stretching

• Improves Flexibility: – Hold a stretch daily to increase the range of motion of the body and make the body flexible.
• Reduce Muscle tension: – It helps to relax tight muscles after a workout or long sitting hours.
• Aid Recovery: – It reduces soreness and stiffness by increasing or improving the blood flow or blood circulation.
• Prevent Injury: – Flexible muscles are not easily injured.
• Dynamic Stretching  

     Dynamic Stretching means the involvement of muscles and joints through their full range of motion in a controlled way. Basically, it helps warm up the muscles, increase the blood flow in our body, and also prepare the body for activity. The best time for doing the dynamic stretching is before exercise, sports, and any activity because it reduces the risk of injury and improves performance.

• EXAMPLE: – leg swings, Arm circles, and walking lunges.

Why is it Ideal Before Workouts?

Dynamic stretching is the best way to prepare your body before doing exercise, a workout, or any other physical activity because it activates or warms up the muscles and joints. Unlike static stretching, where you have to hold a position, the dynamic stretches involve controlled, repeated movements that help in increasing the blood flow, raising the body temperature, and activating the nervous system.

This type of stretching makes your muscles more responsive and more reflexive, and ready for action. It also improves performance during workouts and sports. It reduces the risk of injury because your muscles and joints are already in the full range of motion before you start exercising.

 The Most Crucial Areas that require stretching are: –

• Calves
• Hamstrings (back of the thigh)
• Hip flexors (front of the pelvis)
• Quadriceps (front of the thigh)
• Shoulders & Neck
• Back Muscles

Daily Full Body Stretches You Must Do: –       

Whether you are a yogic person, an athlete, or a fitness enthusiast, or have a sedentary lifestyle, a few minutes of daily stretching can make a huge difference in your life. These stretches mainly target the most important muscle group of your body, which helps to improve flexibility, reduce stiffness, and boost blood circulation.

Before starting Yoga stretching or performing any posture of Yoga, it is important to do a full body stretch to prepare the muscles and joints. Yoga Stretching helps us to warm up the body and increases the blood flow, gently opening up the stiff areas and making it easier to make poses without strain.

Neck stretch

The neck stretch is a gentle stretching exercise. In this exercise, you have to rotate your head in a circular motion slowly to release the stiffness and tension around the neck and shoulder. It is beneficial for those people who have a job with long sitting hours at the desk and spend long hours working on the computer, studying, or using a mobile phone. These are some activities that create tightness in the muscles.

Steps to do for a neck stretch

1. Sit or Stand

• First, you have to keep your back straight, shoulders relaxed, and feet flat on the ground.

2. Stretch to the Right side.

• Slowly and gently tilt your neck towards the right shoulder.
• After that Place your right hand lightly on the side of your head for a deeper stretch and hold this position for at least 15-20 seconds, and breathe slowly.

3. Stretch to the left side.

• Return your head from the right side to the center, then tilt towards the left shoulder and hold this for 15-20 seconds.

4.Stretch Forward

• In this, slowly lower your chin towards your chest until you feel the stretch in the back side of your neck, and hold this position 15-20 seconds.

5.Stretch backward

• Gently tilt your head back and look upward, hold it for 15-20 seconds.

6. Relax and repeat this stretch.

• After completing all the above steps, slowly return to the center and repeat all steps and stretch 2-3 times.

    Shoulder roll stretch

The shoulder roll stretch is a part of a stretching routine in your exercise routine that helps loosen and lengthen the muscles around the shoulders, arms, and upper back. The shoulder often holds the stress and tension from sitting for long hours on a desk, lifting, or using electronic devices. Shoulder stretching is important to release the stiffness and improve mobility. Breathe naturally as you roll your shoulders. This stretch is excellent for releasing tension and stiffness from desk work or stress.

Steps to do for a shoulder stretch

1. Stand or sit

• Keep your shoulder relaxed first and your back straight.

2. Roll your shoulders forward.

• Lift both your shoulders slowly up towards your ears, then roll them forward, down, and back to the starting position. Repeat it 8-10 times.

3. Roll your shoulder backward.

• After completing the forward again, lift both your shoulders towards your ears. This time, roll them backward and forward in a circular motion. Repeat it 8-10 times.

4. Relax

• After completing forward and backward, let your shoulders drop naturally. Keep the motion slow and controlled.

 Child’s Pose

The child pose is a part of stretching to stretch your body. This pose is also known as Balasana in yoga stretching. It is a gentle resting posture. In this posture, you sit back on your heels and stretch your arms forward while lowering your chest and moving your forehead towards the ground. This posture is mainly used for a resting pose in yoga stretching to relax your body, stretch the spine, and the hips, shoulders, and calm the mind. It is safe and easy to do, and suitable for beginners as well as advanced-level users.

Steps to do the child’s pose

1. Start position

• Kneel on the floor with the help of your big toes touching, and your knees are slightly apart. Sit back so your hips rest on your heels.

2. Stretch forward

• Now slowly bend forward from your hips and then extend your arms straight in front of you with palms facing down.

3. Lower down

• After that, bring your chest down between your thighs and then rest your forehead gently on the floor.

4. Relax & Breathe

• Keep your arms extended or bring them back alongside your body with palms facing upward, then close your eyes slowly and take a deep breath. Hold this position for 30 seconds to a few minutes.

  Hamstring stretch

The hamstring stretch is a stretching exercise that targets the hamstrings, the three larger muscles located at the back of the thighs. Doing the hamstring stretching helps you loosen and lengthen these muscles, improving mobility, preventing injury, and making movement easier.

Steps to do the Hamstring Stretch

1. Start position

• Sit on the floor, and your legs have to be extended straight out in front of you, keep your back straight, and your shoulders should be relaxed.

2. Positions of legs

• First, bend your right leg and place the sole of your right foot against the inner thigh of your left leg, and keep the left leg extended straight.

3. Stretch Forward

• Then slowly lean forward from your hips and try to reach towards your left foot with both hands.

4. Feel the stretch

• After all of the steps, keep your spine long and avoid rounding your back. You have to feel the gentle stretch along the back of your left thigh. Hold this for 20-30 seconds and breathe deeply, relax, and repeat on the other side.

Calf Stretch

A Calf stretch is a part of the stretching exercise in our daily stretching routine. This stretch targets the calf muscles. Calf stretching helps loosen the calf, improve the blood circulation, and also increase the ankle flexibility, reducing the risk of cramps and injuries.

Steps to do a calf stretch

1.Start position

• You have to stand in this stretch facing a wall and then place both hands on the wall according to your shoulder height for support.

2. Position of your feet

• Step your one foot back while keeping the other foot forward, and then keep both feet flat on the ground and pointing straight ahead.

3. Bend the front knee.

• Slowly bend your one leg front while keeping your other leg straight.

4. Feel the stretch

• Lean slightly forward until you feel the stretch in your calf on your back leg. Hold this stretch for at least 10-20 seconds while breathing deeply, and then switch the leg and repeat.

Triceps Stretch

The triceps stretch is a simple stretching exercise. This exercise mainly targets the triceps muscles. Doing triceps stretch helps loosen the muscles, improve flexibility, reduce tension in the shoulders, and increase upper body mobility.

Steps to do the triceps stretch

1.Start position

• You can do it in a sitting as well as a standing position. Your shoulder should be relaxed.

2. Lift your arm

• Raise your right arm straight towards the ceiling.

3. Bend Your Elbow

• Bend your right hand elbow so that your right hand reaches down your back, and then place your left hand on your right elbow and gently press it downward for the deeper stretch.

4. Feel the stretch

• When you are doing this exercise or stretching, you should feel the stretch along the back of your upper arm and a little bit in your shoulders. Hold this for at least 15-30 seconds, breathing slowly, and then switch your arm and then repeat.

Quadriceps Stretch

The Quadriceps Stretch is a simple stretching exercise that mainly targets the quadriceps muscles located at the front of the thigh. Doing quadriceps stretches helps to loosen these muscles, improve flexibility, support proper posture, and reduce the risk of injuries.

Steps to do the Quadriceps Stretch

1. Start Position

• You have to do it in a standing position, tall with your feet hip-width apart. You can use a wall or chair for balance if needed.

2. Lift Your Leg

• Bend your right knee and then bring your right heel up towards your buttocks. Hold your foot and then reach back with your right hand and grab your right ankle or the top of your foot.

3. Stretch the Muscle

• Gently and slowly pull your heel closer to your glutes. And keep your knees close together, and your thighs should be pointing straight down.
• Engage your core. In this, keep your back straight and pelvis slightly tucked to avoid the arch of your lower back. Hold this stretch for at least 20-30 seconds, switch to the left leg, and then repeat.

Ankle Circles Stretch

The ankle circles stretch is a stretching exercise that targets the muscles, tendons, and ligaments around our ankles. Doing ankle circle stretching helps to increase flexibility, improve blood flow and circulation, strengthen stability, and reduce the risk of ankle injuries.

Steps to do the Ankle circle stretch

1. Start position

• You have to do this stretching while sitting on the chair or lying on your back with your leg extended. While sitting, keep your back straight and shoulders relaxed.

2. Lift your one foot

• Raise your right leg upwards slightly, keep your knee slightly bent and relaxed.

3. Start the Rotation

• Move your ankle in a slow, gentle circular motion.
• First, start in a clockwise direction, and the rotation should be in a controlled manner.
• After this, do it anticlockwise (Repeat in the opposite direction).

4. Switch your leg

• Perform these same steps with your other ankle also.

Chest Stretch

The Chest stretch is a stretching exercise that targets the pectoralis muscle. Doing the chest stretching helps to open up the chest, improve your posture, expand the lung capacity, and relieve stress in the shoulders and your upper body.

Steps to do the chest stretch

1. Starting position

• Stand between the two walls or in the middle of the doorway.

2. Place your arms

• Raise your arms and then place your forearms vertically on the walls and doorframe.

3. Step forward

• Take a one-step foot slightly forward through the doorway, keep your back straight, and your shoulders should be relaxed.

4. Stretch your chest

• Then gently lean your body forward until you feel the stretch in your chest and shoulders. In this stretch, avoid arching your lower back.
• Hold this stretch at least 20-30 seconds and then step back to release the stretch.

Simple Back Stretch

The simple Back stretch is a gentle stretching exercise that helps to loosen and relax the muscles of the back. It helps release tension that builds up from sitting too long, poor posture, or lifting heavy objects. This stretch increases the flexibility in your spine and improves your posture.

Steps to do for the simple Back stretch

1. Start position

• First, stand up with your feet shoulder-width apart and keep your arms relaxed at your sides.

2. Lift your arms up

• After this, bend your elbows and bring your hands in front of your shoulder, with the palms facing forward.

3. Stretch backward

• Gently pull your shoulder blades together, make the arch in your upper and lower back slightly, and then look upwards.

4. Stretch forward

• Then, push your palms forward while gently tucking your chin into your chest. After this round, your upper back is slightly stretched if you are stretching your spine outwards.
• Repeat this sequence 5 – 8 times, breathing deeply.

Our Certified Courses and Retreats in Rishikesh:

• Yoga Retreat in Rishikesh
• Aerial Yoga in Rishikesh
• Prenatal & Postnatal Yoga Teacher Training in Rishikesh
• Sound Healing Course

FAQs

• Why is daily stretching is important for flexibility?

Daily stretching allows your muscles to lengthen and be less tight, and helps improve your range of movement and keep your body flexible. It makes everyday movement easier.

• How does stretching improve fitness?

Stretching increases blood flow, decreases stiffness, prevents injury, and prepares muscles for activity, thereby increasing performance.

• Yoga is the same as stretching or not?

Not exactly. Dynamic stretching is a part of yoga, but it is not yoga itself: Yoga incorporates not only breathing and mindfulness, but also strength-building postures for all-over health.

• Is it better to stretch before or after exercise?

Warm up with dynamic stretching before exercise and cool down with static stretching after exercise.