Throughout my life I have always been instructed to stretch before physical activities. Though there is a bit of debate on the usefulness of stretching before working out it is a fact that stretching will make you more flexible.<\/p>\n
The Mayo Clinic published an article highlighting the essentials of stretching.<\/p>\n
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- Don’t consider stretching a warm-up.<\/strong> You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.<\/li>\n<\/ul>\n
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- Focus on major muscle \tgroups.<\/strong> When you’re stretching, focus on your calves, \tthighs, hips, lower back, neck and shoulders. Also stretch muscles \tand joints that you routinely use at work or play. And make sure \tthat you stretch both sides. For instance, if you stretch your left \thamstring, be sure to stretch your right hamstring, too.<\/li>\n
- Don’t bounce.<\/strong> Bouncing as you stretch can cause small tears in the muscle. These \ttears leave scar tissue as the muscle heals, which tightens the \tmuscle even further, making you less flexible and more prone to \tpain. So, hold each stretch for about 30 seconds. Repeat each \tstretch three or four times.<\/li>\n
- Don’t aim for pain.<\/strong> Expect to feel tension while you’re stretching, not pain. If it \thurts, you’ve pushed too far. Back off to the point where you don’t \tfeel any pain, then hold the stretch.<\/li>\n
- Make stretches sport \tspecific.<\/strong> Some evidence suggests that it’s helpful to do \tstretches tailored for your sport or activity. If you play soccer, \tfor instance, you’re more vulnerable to hamstring strains. So opt \tfor stretches that help your hamstrings.<\/li>\n
- Keep up with your \tstretching.<\/strong> Stretching can be time-consuming. But you can \tachieve the best benefits by stretching regularly, at least two to \tthree times a week. If you don’t stretch regularly, you risk losing \tany benefits that stretching offered. For instance, if stretching \thelped you increase your range of motion, and you stop stretching, \tyour range of motion may decrease again.<\/li>\n
- Bring movement into your stretching.<\/strong> Gentle \tmovement can help you be more flexible in specific movements. The \tgentle movements of tai chi, for instance, may be a good way to \tstretch. And if you’re going to perform a specific activity, such as \ta front kick in martial arts, do the move slowly and at low \tintensity at first to get your muscles used to it. Then speed up \tgradually as your muscles become accustomed to the motion.<\/li>\n<\/ul>\n<\/blockquote>\n
The Full article is available here: Mayo Clinic Article on Stretching<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"
Throughout my life I have always been instructed to stretch before physical activities. Though there is a bit of debate on the usefulness of stretching before working out it is a fact that stretching will make you more flexible. The … Continue reading