Families are diverse units. Not only is one family different from the other next door, so are each individual members of one family. They all have their likes and dislikes, and eventually, find their own hobbies and interests as a means to having fun, or as a way to become an expert in something they enjoy.
The one common trait, however, that all family members experience is the need for a specific stretching exercise for flexibility.
Whether they stretch before or after their activities or they stretch to keep mobile with a wide range of movement for daily pursuits, it is well-documented that everyone benefits from some form of stretching exercise.
Activities Using Stretching Exercises To Improve Flexibility and Reduce Pain
Let’s take a look at eight areas of play where a specific stretching exercise for flexibility actually helps you become better at your desired sport. Stretching also reduces the risk of injury, and helps with pain relief when your muscles are tired and sore from playing.
#1 Stretching for Basketball Players
Lots of neighborhoods have basketball courts or hoops in their parks. Even more residents have portable hoops in their driveways, backyards, and in front of their homes on the street.
Yet, another group of players have made it to the school’s team, or another local competitive team.
Of course, there are the professionals, but they are much smaller in numbers in relation to all the people that play basketball around the world.
Regardless of how you participate, basketball is a vigorous sport. Running, standing, passing balls, overhead shots, and bending all require an excellent range of motion. This is why players absolutely need to stretch before a game or practice.
Without warming up, the muscles are prone to injury. Inefficiencies and imbalances will also exist in the muscles and tendons. This is due to them being tight and not properly elongated. Forcing them through rough play will almost certainly cause pain.
A stretching exercise for flexibility will not only help with pain and mobility, but will also strengthen all areas of the body for better performance on the court. All routines should include stretching for the shoulders, arms, calves, hamstrings, back and groin.
Many people forget about the groin, but if you have ever had a strain in the groin, you know how painful it can be.
#2 Stretching for Cyclists
Most of us learn to ride a bicycle when we are very young. It is one of those things that once you learn to keep upright and moving forward, you just ride automatically and instinctively.
One thing that is important when stretching for cyclists is to understand that stretching beforehand does not help performance. Many studies and tests have been done to prove this exact point.
Contrarily, you stretch after the bike ride or race. This helps to keep the muscles and tendons supple, while positioning your body to continue to ride as you age. The stretching exercise for flexibility for cyclists will include the quad stretch, the hamstring stretch, the glute stretch, and the hip flexor stretch.
They will help you to avoid lower back pain from riding long hours or a long way. They also allow the body to extend forward while sitting on the seat, which allows for better aerodynamics.
#3 Stretching for Cross Country Skiing
Cross country skiing can be a lot for fun for the whole family. It is much less dangerous than downhill skiing, and everyone can ski together as a whole group instead of choosing hills according to level and skill.
At first glance, it doesn’t seem too difficult a sport, but if you haven’t done it before, it does take some doing, staying up straight, and propelling your legs forward. Plus, you need to make your arms work, too, which is why you have poles.
Yoga is often recommended for skiers that want to get in shape before trekking out. It is particularly important to target poses for balance. Core strengthening will help with both balance and helping you to move along the trail or course. Hip opener stretches will provide you improved flexibility when moving your legs.
Another type of stretching exercise for flexibility when enjoying cross country skiing is focusing on the upper arms. They should really aid in your movements and the stronger they can endure, the better.
Nowadays, using snowshoes with ski poles has become really popular on the golf course in the winter. Stretching will be just as important with this sport, as well, even though it may be easier than using those long skinny skis to travel on.
#4 Stretching for Curling
You really need to be limber to be a curler. There is a lot of bending and squatting involved, as well as keeping your balance on ice. Delivering stones just perfectly with either the hands or brooms is a mighty task, indeed.
The biggest point to understand about curling is that you use muscles that you probably never use in the course of your normal daily activities. Because it is really easy to hurt yourself while playing, you can see why a stretching exercise for flexibility is important before the game and after.
To get yourself in optimum condition, and stay that way for the winter curling season, you should target the back, the hip flexor, the glutes, and the quads. Add some deep lunges, both side and forward to round out your complete stretching routine.
So, the next time you are invited to a bonspiel, remember that you need to be in good shape, otherwise, the aftermath is going to be hugely painful for days.
#5 Stretching for Goalies
Goalies play in several sports such as soccer, hockey, lacrosse and ringette. The goalkeeper’s one aim is to defend the team’s net, so that the other team cannot get a goal and score.
As you can imagine, this position requires agility and endurance. Shots can be coming at all angles and intervals. Good thing, they wear lots of protective equipment.
Since the body is often twisted into various shapes to take control of the puck, ball, or ring, a goalie needs to stay flexible, and also, wind down from the rigorous play. Practices can be just as strenuous as the game itself.
Although all players do some form of stretching, it is crucial for the goalie. Not only is injury a reality with all the impulsively made poses during the game, but also, they have to work with all that equipment wearing them down.
#6 Stretching for Hockey Players
Balance is essential when playing hockey. Skate blades are extremely sharp and can do serious damage to oneself or another player if one falls down.
Hockey can be a violent sport, and as such, players can expect bumps, pushes, hits from sticks, gashes from skate blades, punches, and knockdowns.
No matter how you look at it, a regimen of stretching exercise for flexibility is crucial for hockey players. They need to be fit on and off the rink.
You’ll find that in the off-season, many players will focus on:
- golf to maintain mobility,
- strength training programs to repair muscle imbalances,
- weightlifting or throwing and catching a medicine ball to help keep up speed, reflexes, and endurance,
- jumping and sprinting for various kinds of movement,
- and, summer skiing or walking with Nordic poles.
#7 Stretching for Javelin Throwers
Javelin throwing is the spear-type sport, but this section could also include shotput, which involves a ball, or discus throwing, which uses a round plate.
Regardless of sport, the upper arms need to be quite strong, and the body should be flexible around the core area. One of the best routines for these sports are plyometric exercises. The regimen focuses on ultimate speed and power in order to throw.
Some example exercises are skipping rope, pushups, jumping and running. This routine is not for the faint of heart and can be quite difficult for those not training for javelin throwing.
Of course, stretching for the shoulders will greatly impact performance, as no-one wants their shoulder to freeze up when throwing.
#8 Stretching for Dogs
Now, you might wonder why we included dogs, and that is because they are part of the family. We are sure you have seen the videos where the pet dog joins in the fun by doing their own stretches in tune to the music or with their human.
And many vets encourage owners to help their dogs stretch. They even have canine physiotherapists to assist with a proper regimen so that you don’t hurt the dog, and it gets the benefits needed to heal or feel better.
Like humans, dogs can lay around too much. They need mild exercise and stimulation. Plus, stretching can help in later years with arthritis, obesity, and joint pain.
One stretch that is going to be the most fun for your dog is the cookie stretch. Simply have your dog follow the little treat in your hand until it reaches its tail.
Alternatively, you can have the dog put his head under his body while you place your hand and arm under his legs.
Regardless of how you do it, make sure to move slowly. Also, please give the dog the treat once he has reached his tail. Teasing is not allowed. And don’t give the dog so many treats that you defeat the purpose of doing some activities with him!
Final Thoughts on Stretching Exercise for Flexibility
Indeed, finding an enjoyable stretching exercise for flexibility with work with many sports and activities. As a family, all of you can benefit from the stretching while also improving your moves in your desired sport. Stretching can be a lot of fun for everyone, and appeals to all ages, and levels of skill. So find a time when you all can participate and make stretching a family event.
You and your family may already have a set schedule for various sports activities. But what if you are not into sports and want to find a stretch that targets general fitness instead? It would be good to take a look at our guide here to learn which stretching technique experts recommend.
