Also stretch the muscles of your inner thighs—the adductor muscles—to prevent muscle pulls in your groin. Relax again into the stretch, this time using your quads to help “pull” your leg even closer to your chest and deepen the stretch. This increase in flow brings with it a greater nutrient supply to muscles, thereby reducing muscle soreness and helping to speed recovery from muscle and joint injuries. Additionally, scientific research indicates that stretching encourages muscle growth. A gentle stretch relaxes the muscles, letting them release and grow longer. Both of these benefits help improve posture and can reduce your risk of injury from falling. When a muscle is stretched (and held for 30 seconds) two basic things happen in that muscle. Push the hip on the side you are stretching forward. The act of stretching elongates muscles and increases the body’s range of motion. Stretches should be held for about 15-60 seconds and repeated three or four times. Many muscles contribute to back posture (quadriceps, hamstrings, lower back muscles, and hip flexors) and regularly stretching these muscles may greatly reduce or alleviate lower back pain. Take your right leg and use your hand to hold your foot at your butt. These muscles are very important ones that you use all the time in your everyday movement. According to the American Council on Exercise, stretching is an integral component of fitness and should be a part of any workout program. Stretching to Get Toxins and Lactic Acid From Muscles. Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture. These stretches can help relieve tightness in the front of your thigh. Stretching your thigh muscles increases the amount of blood that’s flowing into them and loosens up the muscle tissue, preventing strains or tears. But too intense a stretch can actually create an inflammatory response, Apostolopoulos warns, meaning your body is trying to repair damage. It's not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance. Overstretching is a no, no. The amount of time spent holding stretches depends on how sore you are and which muscles you want to focus on specifically. Even though toxins and lactic acid can accumulate in your muscles, they are different types of substances, and are not affected by stretching in the same way. Stretch at least 2-3 days per week for at least 10 minutes a day. Stiff muscles from lack of use or lack of stretching after a workout can be remedied by performing simple stretching exercises every day. Yes, stretching can help you tone-up assuming you follow your stretches with strengthening exercises. Stretching muscles alleviates tension and relaxes muscles which can help reduce stress. Static stretching before exercise can weaken performance, such as sprint speed, in studies. Additionally, countless people suffer from lower back pain. It helps increase blood flow to the muscles. One is the muscle starts to relax and the second is the muscle increases in length (elongates). Stretching exercises can help you maintain a good range of motion and balance. “Any time you cause pain, you actually cause tissue damage,” he says. Stand up straight and tall. Hold for 30 seconds. Stretch your thigh muscles. Stretching does not need to be time consuming. This can help reduce the resting tension of the muscles around the joint as it reduces the compressive signaling in the muscles supporting the joint. Relaxes muscles which can help keep the spine in better alignment and improve overall posture of lower. Stretching encourages muscle growth but too intense a stretch can actually create an inflammatory response, warns. 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