Rules to Stretch By
Stretching can help improve flexibility which directly translates into improved performance and reduced risk of injury by helping your joints move through their full range of motion. It is also thought to help accelerate recovery after a workout. Additionally, increased flexibility of the neck, shoulders and upper back may improve respiratory function.
Stretching incorrectly can actually do more harm than good. Be sure to use proper technique. In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it can cause further harm. You should always talk to your doctor or physical therapist about the best way to stretch if you have any health concerns.
RULES TO STRETCH BY
Warm up first. Before stretching, warm up with light walking or jogging for 5-10 minutes. Warm muscles, tendons and ligaments are more flexible and stretch more easily. Stretching cold muscles can cause tears in the muscle. A better alternative is stretching after you exercise when your muscles are already warmed up. Keep in mind that research suggests against stretching before intense activity such as sprinting or track and field as this might actually decrease performance.
Stretches should always be gradual and gentle. If you feel pain, you’ve pushed too far. Go back to the point where you don’t feel pain and then hold that stretch.
Focus on and stretch muscles and joints that you regularly use. Hold each stretch in a static position for atleast 10 to 20 seconds, allowing the muscle to lengthen slowly. Repeat each stretch 3 or 4 times.
Do not bounce! Bouncing actually causes muscle fibers to shorten, not lengthen and can cause small tears in the muscle.
Don´t rush through the stretching routine. Use it to prepare yourself mentally and physically for activity. You can achieve great benefits from stretching regularly so keep up with it.
- The Importance of Stretching (dancingdowntheave.wordpress.com)
- Static Stretching (massageitsgoodforyou.wordpress.com)
- Do you have to stretch before you exercise? (zocdoc.com)
- Stretching is most neglected component of fitness (seattletimes.nwsource.com)
- Stretch It Out! (deuxhearts.wordpress.com)
- Stretching (cheapeasyhealth.wordpress.com)
- Stretching: Before or After Workout? (foodstaycation.com)
- The Web of Life (rhvillegas.wordpress.com)