Stretching is vital to any fitness routine. Your body needs to have a preparatory workout before you start doing your actual routine. When you stretch, your body slowly loosens up and as such becomes ready for a more strenuous activity ahead. Starting at an extreme exercise level makes your muscles and joints suffer leading them to injury. Any workout should start with stretching exercises that is correctly done. Yes, it has to be properly done. Otherwise, it would be better not to do it at all. Here are some of the most important stretching protocols that you must do before or after you do your regular routines.
Stretching Before Workout
Before engaging in a strenuous exercise you need to stretch and warm up your muscles. This does not only prevent injuries but it also improves blood circulation. Flexibility is also improved when you stretch at the beginning of your training.
Post Workout Stretch
Another ideal time for stretching is after your main routine. During this time your blood circulation is peaked and there will be abundant supply of blood to your muscles. Stretching after workout promotes muscle flexibility.
Stretch Gently
Be very gentle when you stretch your muscles. Slowly bend your limbs or any part of your body that you want to stretch so that you can avoid straining them. Once you feel tension in your muscles hold that position for about 30 seconds to 60 seconds. Avoid bouncing when you stretch as this can cause trauma to your muscles. Just relax and stretch your muscle as far as you can tolerate.
Breathe as You Stretch
When you stretch breathe deeply. Relax and try to maintain your posture. Breathing while you stretch allows your muscles to relax and only when they are can they stretch further. When you hold your breath when you stretch your muscles will become very tensed and as such your stretching is hampered.
No Pain
When you stretch it should not be painful. Pain can be a sign of injury. Once you feel pain when you stretch discontinue the activity and see your doctor. Make sure that you can distinguish between a pain that is indicative of an injury from that feeling of tightness that is normally felt when you stretch. The latter is normal.
Stretch, Rest, Stretch
When you stretch your muscles you improve the area's blood supply and at the same time you promote flexibility. Take a 30-minute rest in between stretching to get best results. You should always allow your muscles to rest before continuing. After you rest your muscles will be ready to stretch some more. Doing this regularly can improve your range of motion.
Stretching is your best prevention against injuries associated with your workout. It also complements various activities as it can improve your overall health status like posture, reach, strides among others. When you stretch you loosen up and become more flexible. There are so many benefits that you can derive out of this very simple activity. As such, stretching should always become part and parcel of every exercise regimen.
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