Many or today's societies has muscular imbalances due to repetitive daily movements leading to pain and injury. Repetitive movements such as sitting for long periods, standing, driving, or anything else that you do all day repetitively places undue stress on the body. Muscular imbalances resulted in poor joint movement, inappropriate muscle functioning and decreased neuromuscular control. Start with static stretching to improve these imbalances.
No matter what your fitness lever or your age, you can benefit from static stretching. Stretching will improve neuromuscular efficiency, improve joint range of motion, and improve the overall function of muscles. This helps to prevent injury and relieve pain.
You can perform static stretching before and after workouts. Before a workout stretching will help prepare your muscles for exercise and prevent injury. After exercise, it helps to recover your muscles, increases flexibility which improves joint range of motion, and it also helps to reduce muscle soreness.
And if you don't exercise and you lead a sedentary lifestyle it's even more crucial you perform some form of static stretching and flexibility exercises. Just remember to only stretch to the point of slight tension and hold for at least 30 seconds. Never bounce while stretching.
Static, Active, Dynamic, and SMR with a foam roll are a few different forms of flexibility training. The most common are static stretching. Static stretches require that you hold a stretch for a minimum of 20 to 30 seconds. It helps to improve flexibility by lengthening the muscles being stretched. Static stretches are best for correcting muscular imbalances and is the best place to start.
The self-myofascial release is also a form of corrective stretching. By applying pressure to "knots" or sensitive areas of a muscle, this technique allows bundled muscle fibers to be straightened and inline with the direction of the muscle, This, in turn, leads to lengthening of the muscles. It's a great way to restore your body to it's optimal level of functioning. This can be done by rolling specific muscles on a foam roll. SMR and static stretching can be combined in your warm-ups.
Active and dynamic stretching is another form of stretching which should be formed only as a warm up or before a workout. You can cool down with some static stretching. They require holding stretches for only a short duration and several repetitions. Yoga is a form of active isolated stretching.
Start incorporating static stretching exercises in your daily routine and not only will you improve your flexibility but you'll feel great, reduce stress, improve your posture, reduce or prevent injury, counteract aging, and improve muscle recovery after workouts.