Cardio exercises, strength training and leg day are all common cores people tend to focus on when exercising at gyms or at home. While many firmly believe in regular exercise, some may neglect stretching in their routine, even though stretching shares a few advantages with physiotherapy benefits, albeit to a lesser extent.
This blog will not only discuss how stretching brings value to your daily life but also suggest several easy-to-do stretching exercises that will help you mitigate the need for joint pain treatment in Dubai.
Let’s stretch our core muscles and jump right in!
The Importance of Regular Stretching
While we’ve always been told to stretch before or after a workout, a recent piece on WebMD suggests stretching regularly whenever you get the chance. Experts of physiotherapy in Dubai would also encourage you to stretch to obtain the following benefits:
- Overall Well-being:
When you’ve been sitting for too long and pain starts to make you uncomfortable, it may be time to give stretching a shot.
Stretching can help in joint pain treatment in Dubai by alleviating muscle tension and improving blood flow. Better blood circulation allows your organs to receive enough oxygen to function normally, boosts your energy levels and helps your brain stay sharp.
Moreover, stretching does not only contribute to enhancing your physical health but it’s also been shown to positively impact your mental health. According to Colorado State University, stretching promotes the secretion of serotonin, which aids in mood regulation and enhancement.
However, if you find that stretching only abates your pain temporarily, look no further than Ojas Physiotherapy & Rehab, for the best physiotherapy in Dubai. Our team of experts would be honoured to help you work those kinks and causes of discomfort right out.
- Increased Flexibility:
Since physiotherapy benefits include enhancing your flexibility, physiotherapy has always been recommended as a joint pain treatment in Dubai. Stretching, if done well, can have similar effects on your muscle elasticity and joint mobility.
For example, your range of motion may decrease as you age, leading to a higher risk of falling when doing simple daily exercises such as walking.
However, by engaging your tight muscles with diverse stretching exercises and physiotherapy in Dubai, you can work on increasing your range of motion and making your movements more fluid while also decreasing the risk of strains and sprains born from muscle stiffness.
Additionally, stretching may enhance balance and coordination, especially in older adults. Retaining a normal gait when walking decreases the risk of falls and the need to rely on others for stability, improving independence and quality of life.
- Improved Posture:
How many times have you sought physiotherapy Dubai treatment due to neck strain and lower back pain? How many times have you caught yourself slouching or leaning your neck too far forward when working on an electronic device?
Poor posture is a bane that plagues many in today’s age, but why does it happen at all? It’s been found that underuse of your muscles forces them to tighten and compress your spine bones, leading to posture problems.
Likewise, desk jobs and work-from-home opportunities encourage prolonged sitting, which, if uninterrupted, could lead to several health risks, including poor posture.
While physiotherapy benefits encompass treating poor posture, our previous blogs have covered creating ergonomic workspaces and taking regular stretch breaks to improve posture as well.
This is because stretching can reduce the strain on your body, lengthen your muscles and promote proper alignment, which can help in improving posture and help you perform joint pain treatment in Dubai from the comfort of your home.
To understand and to relieve joint pain, check out our related blog. Nevertheless, if you find yourself in pain when stretching, always turn to our experts at Ojas Physiotherapy & Rehab for the most effective physiotherapy sessions.
Simple Stretching Routines
Exercise isn’t a one-time pill type of medicine. For the best effects, one must integrate regular stretching into their daily routine. Our experts at Ojas Physiotherapy & Rehab, the best physiotherapy Dubai clinic, suggest implementing the following stretch routines:
- Morning Stretch Routine (Approximately takes between five and 10 minutes):
- Neck Stretch: Release beck tension by tilting your head to each side.
- Arm and Shoulder Stretch: Raise your arms over your head then gently pull one arm across your body.
- Torso Twist: Sit or stand with a proper posture. Rotate your upper body from side to side to stretch your spine.
- Cat-Cow Stretch: While on your hands and knees, arch your back then round it. Repeat 10 times.
- Hamstring Stretch: Extend one of your legs and try to reach your toes. Try to hold your position for 15 to 30 seconds. Repeat on the other side.
- Pre-Workout Stretching Routine (Approximately takes between five and 10 minutes):
- Lunging Hip Flexor Stretch: Take one large step forward and lower your body into a lunge. Repeat on the other side.
- Walking Toe Touches: While walking, bend down and touch your toes for a hamstring stretch.
- Torso Twists: With arms outstretched, twist your body to warm up the spine and core.
- Post-Workout Stretching Routine (Approximately takes between five and 10 minutes):
- Child’s Pose: Sit on your knees then stretch your upper body forward. Stretch your arms as much as you can to relax your back.
- Quad Stretch: While standing, pull one foot toward the glutes to stretch the quadriceps.
- Seated Forward Bend: Sit with your legs extended and fold forward, stretching the hamstrings.
- Chest Opener: Clasp your hands behind your back and lift your chest.
Tips for Safe and Effective Stretching
If you’ve pulled a muscle or feel pain after stretching, it’s a good idea to seek physiotherapy in Dubai for treatment.
However, there are steps you can take to keep your body safe from strains due to stretching. Try to keep the following tips in mind whenever you’re ready to exercise or stretch:
- Take a deep breath through your nose then let out your breath through your mouth. Try not to hold your breath.
- Avoid overstretching and bouncing, focusing on stretching your core muscles gently and safely.
- Focus on areas of the body that are prone to tightness, like hamstrings, back and shoulders.
- Be consistent. To get the best results, aim to integrate stretching into your daily routine.
- Warm up with dynamic stretching, which means actively engaging your muscles through continuous movement, before moving on to static stretching, which refers to stretching a muscle until it is extended to its maximum potential and holding that position for a long time.
Ojas Physiotherapy & Rehab: The Best Physiotherapy Dubai Clinic
Stretching, if adopted well and consistently into your daily life, is a simple yet effective way to handle pain and work your muscles. The best thing? Stretching can be done anywhere, whether it be at home, at a gym or even at a park.
But what if you’ve stretched yet are still in pain?
Contact us today. Our clinic welcomes all those looking to improve their quality of life. Through our holistic, patient-centred approach, we are sure to concoct a plan that is right for you.
Reap the many physiotherapy benefits with a team of experts supporting you on your journey to a lenient, flexible you!