STRETCHING

The importance of stretching cannot be emphasized enough.

Many of us have heard over and over again that it is necessary to stretch out our muscles before and after exercise. However, many of us look at this exercise as something trivial that can be done or not. The truth of the matter is that to avoid injury and muscle soreness this exercise should always be done.

This exercise works because it lengthens your muscles and makes them more flexible. Many people work out or do activities which make their muscles sore. This is because the muscles are contracting. Stretching them out can ease the soreness and increase their flexibility. Doing this before and after a workout or strenuous activity also lengthens your muscles. Muscles that are lengthened look better. They will also give you a better range of movement.

What do athletes such as dancers, gymnasts and even ball players have in common?

They are flexible. How do they become so flexible? Well, by doing some sort of stretch exercise and warming up prior to working out. After working out they will do a cool down that generally involves more exercise. While most of us do not have any desire to be able to lift our foot over our heads, this exercise can increase our flexibility and keep our body’s in a healthier condition.

The key is at the beginning of a workout is to slowly warm up the body prior to stretching.

Do not stretch a muscle that is cold, it can cause damage.

Do some sort of exercise such as walking on a treadmill before you begin. This will keep your muscles from being damaged.

When it is time to do your exercises, do not bounce! You should start slowly and smoothly. Bouncing can actually pull the muscle. You should stretch until you feel only mild tension in the muscle and hold for at least fifteen seconds. Remember to breathe naturally and do not hold your breath. Continue for at least five to eight minutes before you start your workout.

After your workout is complete you will want to go into a cool down. This is when you work to bring your heart rate and breathing back to normal. You should perform stretches during the cool down. This should last at least eight minutes during the cool down phase of a workout.

If you have particular problems, such as an old back or leg injury, you should talk with your doctor or a trainer so that he or she can show you specific exercises you can do to prevent you from injuring yourself further.

There are certain exercises which can be done that can actually promote healing and reduce pain. If you have had a very serious injury or problem you should probably work with a physical therapist.

You should never try to exercise yourself to healing without first learning the proper exercises to do. If you try it on your own you may end up hurting yourself more. A physical therapist will guide you through the proper exercises that you should be doing and teach you how to exercise without aggravating an injury or increases your pain.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read.

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