Stretching help to relieve stress as they get the blood flowing - improving circulation while adding flexibility and relieving muscle tension. Stretching exercises also stimulate receptors in the nervous system that decrease the production of stress hormones.
Stretching will increase the temperature of your muscles, making them more flexible and reducing the chance of injury. Five minutes of walking, dancing, riding a stationary bike should be enough
The most common form of stretching. The static stretch is held for 10 – 20 seconds. Static stretches are a safe way to improve flexibility. They are very relaxing. When stretching, do not bounce as this risks you tearing muscles. You should feel a slight pull, but never pain. Hold each stretch for 10 – 20 seconds. You should stretch each major muscle group: arms, legs, neck, shoulders, lower back, abs, and butt.
Stretching gets your body ready for more strenuous activities. Warm up exercises alone are beneficial for relieving stress, so even on the days where you are not up to a more strenuous routine, you can just do your warm-ups.
A simple walk around the block or warming up indoors using a stationary bike or treadmill, followed by a few minutes of easy stretches is enough to increase blood flow to the muscles – improving flexibility and preventing injury or soreness. Warming up also slowly increases your heart rate & breathing to ease your body into exercising.
If you are going for a run or even a brisk walk you should start with a slow walk around the block, come back home and stretch all your muscles, not just the muscles you will be using when walking. Your body functions as a unit. Then you can go for a brisk walk, making sure that you end your walk or run with 5 minutes of walking, gradually slowing down your pace, and then a few more minutes of stretching.
I love to run and lift weights...your blog has excellent tips about pre-event warm ups!