Introduction to Stretching
Stretching helps prevent injuries, keeps your muscles
relaxed and your body flexible. Stretching can also help make daily activities
easier to perform, improve your posture, reduce muscle soreness after workouts
and make your muscles look leaner and longer.
Age and lack of exercise tend to shorten the length of our muscles. Stretching helps to lengthen the muscles and loosen up the joints. As a result, the body becomes more flexible and we are able to feel and perform better.
You should avoid
comparing your flexibility with other people. Your flexibility will improve as
you perform stretches on a regular basis. If you perform stretches at least 3
times a week, you will notice a marked increase in your flexibility after just
a few weeks. When performing stretches, you can concentrate on muscles that you
use on a daily basis and when you workout. However, you should not neglect any
major muscle group.
HOW TO STRETCH
1.
Hold each stretch for 10 to 30 seconds.
2.
Stretch to the point where you feel mild tension
in you.
3.
Stretch slowly and smoothly.
4.
Perform at least one stretch for every major
muscle group.
5.
Inhale deeply through your nose before each
stretch and exhale through your mouth as you move into a stretch.
6.
Continue to breathe deeply as you hold a
stretch. Deep breathing increases your flexibility by helping you to relax and
by sending fresh blood to your muscles.
7.
When you feel the muscle loosen after holding a
stretch, slowly stretch a little further.
8.
If you feel a muscle needs further stretching,
wait about 15 seconds and then perform the stretch once or twice more.
WHEN
TO STRETCH
1.
Before stretching, warm up your muscles to
prevent injury. You should perform at least 5 minutes of aerobic exercise such
as jumping jacks or cycling before stretching.
2.
When performing weight training exercises, you
can stretch the muscle targeted after each set. You should stretch all your
muscles at the end of your workout.
3.
You should stretch at least 3 times a week. If
possible, stretch every day
1.
You should not feel pain when you stretch.
2.
Do not bounce when stretching.
3.
Do not hold your breath while you stretch.
4.
Do not stretch before you warm up or exercise.
FAQ
What is assisted stretching?
Assisted stretching
typically involves the use of a partner to achieve a better stretch. However,
if a partner is not available, you can use an object, such as a wall, chair or
bench. Make sure your partner helps you ease into a stretch slowly. You should
give your partner constant feedback as to how the stretch feels so you avoid
injuries caused by your partner overstretching you. A personal trainer can
teach you how to properly perform assisted stretches.
What is PNF?
PNF, which stands for
Proprioceptive Neuromuscular Facilitation, is another method of stretching that
can greatly improve flexibility compared to regular stretching. For safety
reasons, PNF is best performed with the help of a trainer. PNF involves the
application of resistance to the muscle being stretched for 6 to 10 seconds.
This is then followed by a period of relaxation for about 20 seconds. The
process of applying resistance and then allowing the muscle to relax is
repeated 3 to 6 times. With each repetition, the muscle is stretched a bit
further. Make sure not to push beyond your muscle’s capacity to prevent injury
and to make sure you get a good stretch.
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