Stretching & Flexibility...
For All Ages, All Sports and All Fitness Levels...
Stretching is a vital component of a sound exercise program. Good flexibility is important not only for exercise but also for daily activities like bending or reaching. Incorporating regular stretching into your routine helps improve flexibility, prevent injuries, and maintain overall health.
You know? that there are four main types of exercise in a healthy workout routine. These include strength, endurance, balance and flexibility training. Stretch and flexibility training include such activities. Stretching is one of the basic components of a sound exercise program. Good flexibility is important not only for exercise, but also for daily activities such as bending down to wear socks or reaching upward to grab an appliance in your garage. Regular stretching should be included in your daily exercise routine. The purpose of which is to stretch your muscles until they become loose, and your body becomes light and flexible. Regular flexibility exercises will give you more freedom of movement.
WHY SHOULD STRETCH?
- To improve muscle performance.
- To improve your flexibility.
- To promote better circulation.
- To reduce the chance of muscular injuries.
- To reduce the risk of your joint pain, stretch and muscle loss.
- To help prevent muscular stiffness and soreness.
- To help reduce tension and to encourage relaxation.
- To help you develop better awareness of your body.
WHEN SHOULD STRETCH?
- After warm-up but before you begin physical activity, primarily to loosen muscles.
- After physical activity, primarily to increase flexibility and improve range of motion.
HOW DO STRETCH?
- Stretch in a slow relaxed manner.
- Stretch until you feel a slight discomfort in the muscle.
- Hold each stretch for at least 20 seconds.
- Repeat each stretch one or more times.
- Don’t bounce.
- Never stretch to the point of feeling pain.
- Relax.
- Breathe normally.
- Follow correct technique.
- Avoid pain, stretching should never be painful.
WHAT DO STRETCH?
- Stretching keeps the muscles flexible, strong, and healthy.
- Focus on the muscles you are going to use, or that you have used during your activity.
- Emphasize any area that is particularly tight.
Pay Attention !
Stretching is necessary to warm the muscles and prepare them for activity. However, increasing research has shown that stretching muscles before they are heated can actually hurt them. "Before stretching it takes 5 to 10 minutes of light activity to warm up the muscles, such as: brisk walking or running around the field. Stretching can also be done after aerobic or weight-training workouts. Stretching for 30 seconds. Hold on. Do not jump, it can cause injury. You will feel stressed during the stretch, but the pain should not be felt. If you do, there may be injury or damage to the tissue. Stop pulling that muscle and your doctor Take advice from.
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