The benefits of stretching every day are so great

　　Whether you are preparing to practice crossfit or strength training, stretching every day is a good way to healthy Get used to it and it will really pay off. This article summarizes Benefits of doing stretching exercises every day。

　　afternoon Eye Bright and energetic

　　If your job requires you to sit still all day, stretching in the afternoon can do more harm than good. coffee Better energizing effect. Just a few minutes of stretching can increase blood flow throughout your body, including your brain. It can wake people up from a lazy state and get back to work energetically.

　　less likely to fall or trip

　　One study selected 42 college students. The researchers looked at whether stretching affected how long they stayed on the stabilizer. The results showed that the students who stretched for 30 minutes beforehand stayed on the balance machine for much longer than the students who sat quietly.

　　Researchers believe stretching helps coordinate fine motor skills, meaning they make small adjustments to avoid falls.

　　Flexible body, less pain

　　Regular stretching can relieve stiff muscles and enhance joint flexibility； However, to truly reap these benefits, it's important to use the correct stretching method. Exercise physiologists recommend that people do less static stretching and more dynamic stretching with a wider range of motion (such as shrugs, lunges, arm circles, wrist flexions and knee raises, etc.), and use foam rollers to massage and relax body tissues.

　　fitness exercise more productive

　　Stretching regularly will help you stay in better shape during other fitness exercises. Take the squat movement as an example. People who stretch regularly will squat lower. Their knees and hip flexors can bend further, and the effect of the exercise will be higher.

　　less likely to hurt yourself

　　Stretching during your warm-up not only helps prepare your body to start exercising, but it also switches your brain into "exercise mode." While stretching can't completely prevent injury, it can help you develop an injury-prevention mindset because you'll be more focused and less likely to make mistakes.

　　lower blood sugar

　　It is known that exercise helps keep blood sugar levels stable. One study looked at adults with type 2 diabetes or pre-diabetes who stretched for 40 minutes after drinking a sugary drink. The results showed that compared to people who only did "simulated stretching" (making the same poses without actually stretching the muscles), their blood sugar levels were significantly lower.

　　Reduced feeling of stress

　　Stretching helps reduce physical and mental tension because it loosens tight muscles and induces a state of relaxation. But don't overdo it, especially if you're already injured.

　　Since there are so many benefits of stretching, do you know how to practice stretching well? Let’s take a look Stretching exercises . How to do stretching exercises for various parts of the body?

　　1. Stretching of shoulders and neck

　　1.Neck side curvature

　　Stand upright, with your back straight, chest raised, abdomen drawn in, and hands flat on the front of your thighs. Stand with your feet hip-width apart and slightly bend your knees. Relax your shoulders, and without moving your shoulders, slowly bring your left ear closer to your left shoulder and hold for 20-30 seconds.

　　Repeat the above actions on the right side. You can also complete this action while sitting. If you work at a desk for a long time and your neck is tense, you can also use this action to relax, but rotate your neck before doing it.

　　2. Shoulder and neck joint stretching

　　Stand upright, with a straight back, chest lifted, and abdomen drawn in. Stand with your feet hip-width apart and slightly bend your knees. Relax your shoulders and cross your hands behind you. Hold your left wrist with your right hand (not too tight) and slowly tilt your right ear toward your right shoulder. At the same time, slowly pull your left wrist to the right with your right hand until you feel that your shoulder and neck muscles are tightened. Hold for 20-30 seconds. Let your right hand release your left wrist, restore and relax your neck, and then use your left hand to repeat the previous action. This action can also be used to relax shoulder and neck muscle tension caused by office work. But you also need to move your shoulders and neck now.

　　3. Improved yoga tree shape

　　Stand upright, with a straight back, chest lifted, and abdomen drawn in. Stand with your feet hip-width apart and slightly bend your knees. Stretch your hands straight upward and cross your wrists above your head, close your palms, raise your neck and head, and look forward with your eyes. Hold for 20-30 seconds. Cross your wrists in the opposite position and repeat. If you are familiar with yoga, you will find that this is actually the upper body movement of yoga tree pose.

　　2. Arm extension

　　1. Stretch of triceps brachii

　　Stand up straight, lift your chest, and draw in your abs. Stand with your feet hip-width apart and slightly bend your knees. Bend the elbow of your right hand and place it behind your head so that the palm of your hand can be as close to the middle of your back as possible. Hold your right elbow with your left hand and gently pull it to the left until you feel the muscles on the back of your upper arm tightening. Hold for 20-30 seconds. Repeat the previous action by switching your left and right hands.

　　2.Forearm and biceps stretch

　　Stand upright, with a straight back, chest lifted, and abdomen drawn in.

　　Stand with your feet hip-width apart and slightly bend your knees.

　　Raise your right hand flat in front of you (slightly below the horizontal plane), palm upward. Press your left palm onto your right palm and press down until your right palm is downward and perpendicular to the ground. Hold for 20-30 seconds. Repeat the movement with your left and right hands.

　　3. Stretching of deltoid muscles (shoulders)

　　Stand upright, with a straight back, chest lifted, and abdomen drawn in. Stand with your feet hip-width apart and slightly bend your knees. The right arm was previously raised flat, and then the shoulder joint was rotated to bring the arm close to the chest. The left hand was placed on the elbow of the right hand and the right arm was slowly pushed toward the chest. Hold for 20-30 seconds. Repeat the movement with your left and right hands.

　　3. Back stretch

　　The stretch of the back is easily overlooked by people, but it is actually very important. The stretch of the back can also very well improve the pain caused by tight back muscles. Prevent spinal damage.

　　There are also many back extension movements. Here are two commonly used ones.

　　1. Body movement

　　Lie on your side on the ground with your arms folded over your chest. Bend your knees together and lean into your chest so that your body curls up. Try to tighten your body and feel the stretch in your back and spine. This is also a great spine exercise. Can improve the bad shape of the spine.

　　2. Arched back and slumped waist

　　Kneel down on your knees and put your hands on the ground, like a kitten. Keep your back straight and your abs engaged. Inhale and arch your back, keep your abs drawn in, feel the spine in your back stretch and lengthen, and lower your head. Hold for 20-30 seconds. While exhaling, let your lower back sink to form a slumped shape, raise your head slightly, and hold for 20-30 seconds. This movement can also be performed in a standing position. If you perform in a kneeling position, be sure to protect your knees.

　　4. Stretching of chest muscles

　　Stand up straight, lift your chest, and draw in your abs. Hold the doorframe or post with your right hand, arms straight. Push your right chest forward and feel the chest muscles tense and stretch. Hold for 20-30 seconds. Repeat with the left breast.

　　for female Chest stretch is easily overlooked. But many sports are involved, such as tennis. Instant relaxation of the chest muscles and regular stretching can also improve body shape.

　　5. Hip and Hip Stretch

　　1.Tuck your knees together

　　Lie flat on the ground, bring your knees together as close as possible to your chest, cross your feet, and feel the tension in the outer muscles of your buttocks and thighs. Hold for 20-30 seconds.

　　2. Lie flat and bend your knees on your side

　　Lie flat on the ground, bend your right leg toward your chest, press your left hand on the outside of your right knee and slowly press it toward the ground on your left side. Feel the tension in your buttocks and hip bones. Hold for 20-30 seconds. Repeat with your left leg.

　　3. Sitting with legs apart

　　Sit on the ground, with your back straight, chest raised, legs as straight and apart as possible, and abdomen drawn in. Place your hands on the inner thighs on both sides, and slowly bend forward from your hips, keeping your waist straight. Feel the muscle tension on your inner thighs and back, and hold still for 20-30 seconds. (Reference website: 39 Health Network)