Essential stretching before and after exercise helps reduce injuries, relax muscles, improve flexibility, and prevent falls.Recent research by Professor Motoyuki Iemitsu from Ritsumeikan University's Department of Physical Education and Health Science indicates that stretching also helps improve arteriosclerosis.
The study, involving volunteers aged 20 to 83, found that among middle-aged and elderly individuals aged 40 to 83, those with better physical flexibility exhibited lower levels of arteriosclerosis compared to those with stiff bodies.Subsequently, researchers had volunteers perform stretching exercises for 15, 30, and 40 minutes before re-examining them. All participants showed improved arterial stiffness, but the relief effect disappeared after one hour of stretching. Professor Iemitsu explained: "During stretching, blood vessels are temporarily compressed, reducing blood flow. After stopping stretching, blood flow is 'released,' leading to a temporary improvement in arterial stiffness."To verify whether prolonged stretching could extend these benefits, volunteers performed five stretching exercises daily for one month. Results showed not only improved arterial stiffness but also increased warmth in individuals who typically felt cold or had cold hands and feet.
Based on these findings, Professor Iemitsu recommends a stretching routine to alleviate arterial stiffness and reduce risks of myocardial infarction and stroke. The exercises are as follows:
1. Kneel on the floor, place both hands forward, and extend one leg backward.
2. While standing, bend forward and slowly bend one leg, placing both hands on the opposite knee to feel a stretch in the back of the thigh.
3. Kneel on the floor with one leg bent, place both hands on top of it, extend the other leg outward, and lean the body forward.
4. Lie flat on your back, bend one leg, and hug it with both hands, bringing the thigh as close to your abdomen as possible.
5. Sit down, place both hands behind you for support, extend one leg forward, and bend the other leg backward, bringing the heel as close to your buttocks as possible.
Perform each exercise on one side, then switch to the other. Hold each position for 30 seconds. Repeat twice daily.