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Stretching and Flexibility: 7 Tips

Despite their excellent intentions, I frequently observe athletes and exercise enthusiasts stretching inappropriately. That can be dangerous, and no one wants to get hurt. So here are seven tips to remember when beginning a stretching routine: 1. Flexibility and stretching are not the same thing.

The range of motion of a joint is referred to as flexibility. Muscles and connective tissues such as ligaments and tendons determine a person’s level of flexibility. Stretching is a type of exercise that can help you become more flexible.

Unlock Your Spine, Joints & Muscles.

2. Everyone’s ideal level of flexibility is different.

Limited range of motion can be caused by tight or stiff muscles, even if the joint is not injured. Injury, persistent pain, and bad posture are all linked to this. You may need to stretch if your muscles are too tight.

However, being excessively adaptable may be detrimental. Muscles that are excessively lax are susceptible to weakness. This could result in joint dislocation and instability. If you are extremely flexible, resistance exercise may be necessary to strengthen your muscles and joints.

The amount of flexibility you require is determined by the fundamental movements you perform in your daily life or sport. Baseball pitchers, for example, require more shoulder flexibility than runners. Cyclists require less leg flexibility than martial artists. Even putting a bag of groceries away or mowing a lawnmower takes a certain amount of flexibility.

However, stretching your leg behind your head is a touch excessive. When it comes to flexibility, the adage “everything in moderation” holds true.

3. Do static stretching at the appropriate times.

Slowly stretching a muscle to its ultimate position and holding it for a short time, usually 10–30 seconds, is known as static stretching. This is the most popular type of stretching, and it’s usually done to warm up before a workout — but that’s a major mistake.

Before running, do not bend down and touch your toes to stretch your legs. Before you bench press, don’t hold your hands behind your back to expand your chest. Warming up with static stretching is not advised. If you do it right before you workout, it can actually harm your performance and increase your risk of injury.

Why? Consider this scenario: Rubber bands and muscles have similar elastic characteristics. A rubber band that is overly elastic will not be able to be pulled back rapidly enough to produce a powerful “pop.” Similarly, a too elastic muscle must work more to generate the necessary power. This can cause a muscle to become overworked and strained.

The majority of recent studies suggests that static stretching prior to participating in a sport or exercising can reduce jumping height, lessen muscle strength and power, and slow sprint time.

Static stretching is not inherently harmful. Indeed, it may be the safest and most effective method of stretching. It should simply not be used as a warm-up. That’s why I (and many other experts) advise using static stretching as a cool-down activity after a workout rather than as the primary emphasis of your workout (after you have warmed up). During this time, the muscles are warm, supple, and less prone to be injured. A cold muscle should never be stretched statically. Cold muscles are more susceptible to ripping when stretched incorrectly. I’ll show you how to warm up with forceful, dynamic movement later.

4. Before exercising, warm up with physical movement.

Warming up for exercise should consist of low-intensity, dynamic movement that is similar to the major activity. The following are three examples: You’ll be jogging for three miles. Warm up with some active movement: take a five-minute walk, gradually increasing your speed.

A set of bench presses is about to begin. First, bench press a lot lighter load — one that’s roughly 50% to 70% lighter than the weight you’ll be lifting later. Perform 2–3 sets of light bench presses (10–15 repetitions per set).Your leg muscles will be stretched. Warm up those muscles by doing high knee marches and walking lunges. Warming up with dynamic movements like arm circles, jumping jacks, and rope skipping is also a good idea. Low-intensity exercise raises your heart rate gradually and increases blood supply to the muscles.

5. Don’t overextend yourself.

True, to enhance flexibility, you must stretch and hold a muscle beyond its natural length. Stretching to the point of pain, on the other hand, can cause major injury, such as tearing a muscle, spraining a ligament, or dislocating a joint. Stretch a muscle to a comfortable length and hold it for around 15 seconds.

6. Avoid bouncing.

This is a common stretching mistake I see novices make. A ballistic stretch creates a “bouncing” motion by using forceful movement, such as moving a body component back and forth. This could make it more difficult to manage the force and range of motion, whMost people should avoid ballistic, or bouncing-style stretching, especially if they are beginners or recovering from an injury.

7. Double-check your method.

Follow research-based advice or seek assistance from a competent specialist. The American College of Sports Medicine recommends that a general stretching routine be followed (ACSM). Stretching activities should be done at least two to three times a week, according to the ACSM. Static stretches should be held for 10 to 30 seconds per repeat with four repetitions per muscle group after appropriately warming up with dynamic movement (e.g., walking). Stretch your major muscle groups several times.ich could lead to disaster.

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Skin Remedy at Home

Anyone with a complexion is usually on a mission to avoid dry skin at all costs. Where do we opt out of drab dullness, humiliating flaking, and makeup that refuses to adhere to your skin in that professional way? Dryness can occur despite your best efforts, whether owing to the environment, heredity, or stress, which is why it’s such a widespread worry. On the plus side, you can avoid it with the appropriate skin care routine, and Bustle reached out to a number of doctors for advice on the best dry skin care routine.

Combating dryness is important not only because hydrated skin looks and behaves better, but it’s also about your general skin health, according to New York City dermatologist Dr. Whitney Bowe, M.D. She continues, “Hydrated skin not only looks supple and plump, but it also allows your skin to function as a barrier and devote its energy toward repairing collagen and elastic fibers.” “When your skin is chronically dry, it causes a condition known as’subclinical inflammation,’” she explains. This can speed up the aging process and make the skin more sensitive to allergens and irritants.

Bowe emphasizes the need of hydrating from the inside out in addition to caring for your skin externally. She suggests drinking plenty of water or low-sugar, antioxidant-infused drinks for the task, as well as eating plenty of fiber-rich vegetables, which, along with being high in water, serve to keep your gut healthy. She tells Bustle, “A healthy gut equals healthy skin.”

Scroll down to see what Bowe and other dermatologists have to say about the best skin care routine for dry skin.

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1. Cleanse gently

Any legitimate skin care program will begin with a thorough cleaning of the skin. The ideal cleanser for dry skin is one that is gentle but effective enough to remove grime, oil, and makeup without dehydrating the skin barrier. Non-foaming cream cleansers are preferred by Dr. Jenny Liu, M.D., a board-certified dermatologist in Minneapolis, because foaming products often contain harsher surfactants like sulfates, which can be drying.

According to Dr. Lindsey Zubritsky, M.D., a board-certified dermatologist in Pittsburgh, your morning cleanse should be lighter and simpler than your evening cleanse because the nighttime is when you eliminate everything your skin has been exposed to during the day. She suggests that if you want to be especially delicate, you may skip the cleanser in the morning and instead sprinkle your face with lukewarm water.

2. Exfoliants using chemicals (Sparingly)

When it comes to exfoliating acids, all of the dermatologists Bustle spoke with advised caution. Still, Liu and dermatologist Dr. Chris Tomassian, M.D. of Kansas City, Kansas, suggest that light chemical exfoliants like glycolic and lactic acid can assist to slough away dead skin cells and improve dullness in dry skin types. After cleansing, use a light peel, mask, or toner if you want to exfoliate. Use them cautiously because they can cause dryness if used excessively (over-exfoliation is a thing). Most labels recommend using once a week (or even daily), but dry skin should follow the “less is more” principle.

3. Use a Serum

Apply your favorite moisturizing serum as the following step in your daytime regimen. Instead of harsh actives, search for solutions that include hyaluronic acid, a popular humectant (humectants are ingredients that pull moisture from the air or from deeper within your skin). “Even though it has the name ‘acid’ in it, hyaluronic acid is a hydrator, not an exfoliating acid,” Bowe tells Bustle. It’s also a must-have for a dry skin care routine, thanks to its compatibility with so many other substances like ceramides. You might also use a vitamin C serum to protect your skin from environmental aggressors and, as a result, increased dryness.

You can take retinol at night, which is another powerful ingredient found in many serums — just make sure you choose one that’s suited for your skin type. “When you have dry skin, retinol is infamous for being irritating, but there are several over-the-counter choices that are well tolerated and gentle,” Tomassian explains. Formulas with moisturizing components are good for reducing discomfort. If you don’t want to take a chance, there’s another choice. Dr. Elyse Love, M.D., a board-certified dermatologist in New York City, recommends looking for serums that contain retinol substitutes such as bakuchiol.

4. Apply moisturizer

You should apply a decent moisturizer after you’ve applied your serum. This is especially important after using hyaluronic acid products. “The biggest error people make with HA serums is using it and then forgetting to seal it with a moisturizer,” Bowe continues, “and that can really have the reverse impact on the skin.” The HA serum can draw moisture from your skin and evaporate, leaving your skin dry.” Bowe recommends adding a few drops of face oil to your moisturizer (preferably one with squalane, a natural antioxidant that mimics the body’s natural oils) for extra moisture.

Look for thick, creamy formulas with higher occlusive concentrations, which are substances that build a barrier on top of the skin to seal in moisture and reduce transepidermal water loss, according to Liu (when the water in your skin passively evaporates into the external environment). Petrolatum, shea butter, lipids, and jojoba oil are among examples.

5. Use an SPF during the day.

Don’t ruin your hard work by neglecting to apply sunblock. “Sun [exposure] is one of the most important external variables that might lead to dry and damaged skin,” Liu explains. Physical (mineral) and chemical sunscreens are also acceptable, according to Tomassian, but they must have an SPF of at least 30 and be broad spectrum. It’s even better if you choose one that’s creamy and hydrating.

5. At Night, Slug

If you truly want to hydrate your skin, Zubritsky recommends slugging at night (or whenever your skin feels parched) — a technique that entails slathering a layer of petroleum jelly (like Vaseline) or another petrolatum-based product on top of your moisturizer. The method’s name comes from the slimy, slug-like texture it produces, but it also acts as an occlusive, creating a barrier between your skin and the outside world, effectively locking in moisture. “Slugging also acts as a protectant, which helps the skin barrier restore [itself,” Zubritsky previously told Bustle. If you have acne-prone skin, be careful with this procedure since, while the molecules in petrolatum aren’t small enough to clog your pores, they can retain dirt, dead skin cells, and debris.