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Stretch Like a Pro

By: Sterling Ostin

Go to any professional sporting event, whether a football game, soccer match, track meet, hockey or baseball game, and you'll see the athletes warming up with stretching exercises. Stretching is more than a way to limber up for the big game. It's essential for both optimal performance and safety.

Even if your fitness level is limited to a workout at the local gym three days a week, or a morning jog around the block, you need to perform stretching exercises every bit as much as the pro athletes do. Want to stretch your workout to its maximum capacity? Here's a few things that should not be kept secret:

No Pain, and So Much to Gain

When you stretch, your flexibility is increased. Then, you are better prepared to avoid injuries. Most people are aware that they should stretch before working out to prevent injuries during exercise, but few realize that stretching after a workout, while the muscle are still warm, can also increase flexibility. That's why it's important to enjoy a good stretch before, and after, every workout.

Stretch in Stages

Don't tackle the toughest stretches first. Work slowly, and progress incrementally, until you've achieved the most difficult exercises.

Be Flexible

Increase your flexibility while you're stretching. Holding your position for twenty seconds is sufficient for warm ups, but try to hold it for sixty seconds or more. By holding each position for at least 60 seconds, you'll further develop your body's flexibility.

Be Bounce-Free

Be careful not to "bounce" your stretches. In other words, avoid going into stretching position then immediately returning to the relaxed position repeatedly. Get into stretching position, hold it for several seconds, and then slowly relax. You may safely repeat stretching exercise when they are done in this manner. Bouncing or forcing yourself into a position during stretching exercises can create strain or damage in certain joints or muscles.

Stay Connected

All of your muscle groups need to be warmed up. Every muscle in your body is connected, and most are used during a vigorous workout. You may tend to neglect your neck while performing your stretching exercises, but the neck muscles are vitally important and neck stretches are very easy to do. Just place the palm of your hand against your forehead, and gently push. Repeat this action at the sides and the back of the head.

If It Feels Good, Stretch It

Remember to follow your own personal requirements, and not someone else's. Know and respect your limits and your capabilities. Don't force yourself to do certain exercises just because you see others doing it. Listen to your body. Start slow and increase your limits, as you are able. There will be days when your body is just too tired, and you may have to consider reducing your range of motion.

Sit A Bit

Don't be afraid to relax a bit. Taking a break between sets and stations allows your body time to recover some of its spent energy. You should try to avoid working the same muscle groups consecutively for two days, as muscles grow during periods of rest.

Take Heart

Stretching exercises and rigorous workouts are great for your body, but your heart needs exercise, too. Implement aerobic exercise into your workout. Aerobic exercises use oxygen for fuel and really get your heart pumping. Running, biking, swimming and jumping rope are all great forms of aerobic physical activity.

Let the Music Move You

It's easy to get bored with your stretching routine and even your workout. Music can be the answer to an otherwise dull day at the gym. Bring your CD or MP3 player or keep a radio on in the room. Use music to increase the intensity and keep you occupied over long periods of training. At the gym or in a group setting, wear good headphones to avoid disturbing those around you.

Wake Up with a Stretch

Make stretching a part of your routine, every day. When you stretch regularly, you'll continually increase your range of movement and your levels of strength and flexibility. Stretching can feel great, even if you don't exercise every day.

It's too bad that stretching isn't considered to be a necessary piece of safety equipment. No one would think about playing football without pads, or skateboarding without a helmet. For safety's sake, always stretching before exercising to prevent injuries and increase your potential. Besides, a good stretch just feels great!

Article Source: http://www.articlebankonline.com

Contributor Sterling Ostin contributes to several web magazines, on health question and health products themes.

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