Stretching Routine Basics – Guidelines for Implementing a Safe Stretching Routine

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People are often questioning whether or not they should to be implementing a stretching routine into their daily activities. The things they should be asking are when and how they should be stretching. Stretching increases your flexibility, which will give you greater range of motion and will lower your chance for an injury. Quite a few sports injuries can be prevented when you apply an appropriate stretching routine in your workout.

Stretching before you start any kind of workout is extremely important in order to avoid injuries, however, if stretching is done incorrectly you may bring about just as much injury as you prevent. The most important step is to first warm up your muscle tissue. Cold muscles are far more likely to end up damaged than correctly warmed up muscles. Light cardio workout for 5-10 minutes will raise your body temperature to a nice level and your muscles are going to be much more receptive to the stretch. Imagine your body as a high performance race car. You would not just jump in, turn the key and take off without warming up the engine first. The motor, like your muscles, need to be warmed up prior to racing so it functions at it’s highest possible level. 

 

 

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How to Stretch

When stretching a muscle it is crucial to not stretch excessively and cause injury. Stretch as far as you can go and maintain that position for about 30 seconds. This needs to be completed in 5 deep breaths and with each exhale it’s best to relax more deeply in the stretch. You will notice the pressure and tightness in the muscle ease up a bit; this is called "muscle melting". You will notice the lengthening of the muscles and after a while you will undoubtedly increase your overall flexibility by using these stretching exercise guidelines.

It’s always best to use a smooth, slow motion during your stretching routine and DO NOT bounce while you stretch. Many folks will lunge or bounce thinking they are getting more out of their stretch. Actually, this is among the most frequent factors behind muscle tears and ligament injuries. Do not bounce during your stretch!

Breathing is another important thing that people forget about while stretching. It may sound very straightforward but a majority of people will hold their breath if their body is put under stress, such as while lifting weights or during the stretching routine. Steady and continuous breathing can relax the muscles and keep them sufficiently oxygenated, which can prevent injury.

Stretching right after your workout is another beneficial strategy to increase your flexibility and will also prevent muscle soreness from your workouts. Following a powerful workout, your muscle tissue builds up lactic acid. This is what leads to the aching in your muscles and one reason a number of people might skip out on exercising the next day or possibly quit entirely. By applying a good stretching routine you will lower the odds of painful, stiff muscles that will leave you thinking of reasons to stop going to the gym.

Precaution

For those who are injured it is suggested that you do not continue your normal stretching routine without first talking to your physician or physical therapist. Persistent stretching of a damaged muscle often makes the problem more serious and can lengthen your recovery time. Always consult with a health care doctor before beginning any kind of workout routines.


The information on the Stretching Routine website is available to everyone at no charge. Check out this valuable resource to get all the information you need in order to implement a safe and effective Stretching Routine into your daily activities.


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