5 Major Benefits of Stretching Exercises! Recommended Stretches for Home and Office

Stretching exercises are easy to start with and beneficial for health, suitable for almost any occasion. For Sports Zero, stretching exercises are ideal for beginners, while even Sports Heroes need to do stretches to relax tight muscles. JC Fit City shares the benefits of stretching exercises and organizes various stretches suitable for doing at home or in the office, allowing busy professionals to participate in exercise!

Benefits of Stretching Exercises

1. Enhance Flexibility: Stretching exercises effectively increase muscle and joint flexibility, making the body more agile in daily activities.

2. Reduce Muscle Tension: Stretching relaxes tight muscles, reducing discomfort caused by prolonged sitting or maintaining the same posture.

3. Improve Blood Circulation: Stretching promotes blood circulation and increases the body's oxygen supply.

4. Prevent Exercise Injuries: Regular stretching enhances muscle elasticity, lowering the risk of injuries during physical activities.

5. Boost Mental Health: Stretching exercises help reduce stress, alleviate anxiety, and improve mental health.

What are Static and Dynamic Stretches?

Static Stretches: These involve minimal movement, with a lower risk of injury, making them suitable for most people. Tighten the muscles or joints and hold for 10-30 seconds, then fully relax to enhance muscle flexibility and relieve tension. Examples include standing forward bends and shoulder stretches, which are easy for beginners to master.

Dynamic Stretches: These effectively increase heart rate and improve body coordination. Since the movements are larger and continuous, ensure correct form to avoid overstretching injuries. Generally, dynamic stretches are targeted at specific sports, such as high knees before sprinting, allowing joints and muscles to adapt gradually before intensive activities.

Recommended Stretching Exercises for Home or Office

1.Neck Stretch:

Move your head to the right, bringing your ear close to your shoulder, and hold for 10 seconds. Switch to the other side, and after completing both sides, slowly lower your head and hold for 10 seconds.

2.Shoulder Stretch:

Extend one arm across your chest and use the other hand to gently press on the elbow, holding for 10 seconds before switching arms.

Place both hands on your shoulders and rotate them forward 10 times, then backward 10 times.

3.Back Stretch:

Interlock your fingers and extend your hands forward with palms outward, pushing forward forcefully and holding for 10 seconds.

Raise both hands and bend forward, holding for 10 seconds.

4.Leg Stretch:

Sit on a chair and extend both legs forward with toes pointing up. Stretch your hands forward to touch your toes and hold for 10 seconds.

Stand behind a chair and hold the backrest with your right hand. Lift your left foot towards your buttocks with your left hand, holding for 10 seconds before switching to the right side.

5.Wrist and Finger Stretch:

Extend your right hand forward with fingers pointing up. Place your left hand in front of your right palm and gently press towards your body, holding for 10 seconds. Extend your right hand with fingers pointing down and press again with your left hand for 10 seconds. Switch to the left hand and repeat.

How Much Stretching is Enough Each Week?

Different stretches relax various body parts. It is recommended to train at least 3 days a week for 10-15 minutes each session. Static stretches can be done almost anywhere and at any time, especially in the morning after waking up, during work breaks, or before bed, when body muscles are generally tight. It is a good time to stretch and help relax tense muscles.

Stretching Precautions

While static stretches have a low injury risk, ensure proper form and avoid overexertion. Choose loose clothing when exercising, avoid large movements or fast speed, and refrain from bouncing or jerking movements to protect joint health. If you are unsure whether your body condition is suitable for the above stretches, consult your family doctor or a professional first.

Stretching exercises are not difficult but offer numerous health benefits. Whether at home or the office, spending a little time each day can alleviate muscle and joint pressure and relax both body and mind. JC Fit City hopes everyone develops a daily stretching habit, making exercise twice as effective!

References: Occupational Safety and Health Council https://www.oshc.org.hk/oshc_data/files/HotTopic/CL1319C.pdf