Many tend to believe that stretching is something that can be done at the gym quickly between sets, or perhaps while waiting to use a machine. Very rarely do people set aside the necessary 15 or 20 minutes after a workout to focus specifically on stretching.
Yoga is the perfect opportunity to improve flexibility that would allow for noticeable improvement in training for every sport.
Yoga allows one to relieve stress, improve mental focus, and upon one’s balance, all of which would minimize the risk of injury when training.
The following are several benefits of stretching, along with the most effective ways to stretch for best results:
1. Better balance: Building better balance is important because it maximizes one’s performance during training. Improving one’s balance would not only allow for better coordination, but also improvse posture and alignment while performing strenuous or repetitive exercises. Maintaining good balance enhances one’s ability to perform exercises such as squats or deadlifts effectively.
Stretch: Side planks/bridges — these should be performed on alternating sides for 30-second increments each. Planking strengthens the core muscles, improving spinal stability, which enhances athletic performance.
2. Decrease the risk of back injury: The muscles in the back are hardly stretched, until repeated back exercise lead to soreness and limitation in motion.
Stretch: Hamstring stretch – this is a very important stretch necessary for strengthening the lower back. While lying on the floor with knees bent. Place both hands behind one knee at a time, lifting the straight leg toward the ceiling, holding the leg in that position for about three seconds before switching legs.
3. Greater range of motion in the joints: As we become older, injury is more likely to occur as a result of weakness in our joints. Excessive exercise, when not accompanied by sufficient stretching, also diminishes the strength of our joints. It is important to work on flexibility in order to avoid accidents that could occur as a result of lack of mobility in the joints.
Stretch: Knee-to-chest stretch – while lying on the floor, one should pull alternating knees up to the chest, pumping the knee three or four times at the top. Complete 10 repetitions for best results.
