Stretching essentials

Regular stretching should be part of any exercise program.

TEN Top tips and good Reasons for Stretching

Its not something that is allways considered as an important part of an overall fitness regime but where is you not NOT stretch to the point of make the muscles to elastic before a race.

I know for myself it is important to put a session aside per week to dedicate to stretching

1 Flexibility

To improve your daily performance. having Flexible muscles allows greater performance and load levels

2 Improve the range of motion of your joints.

The range of motion keeps help keep you mobile and less prone to injury from falls increases the biomechanical efficiency of a body which can translate to better speed and power

3 For greater circulation.

• By increasing blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

4  Promote better posture.

• By stretching it helps keep your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.

5 To combat stress.

• Stretching relaxes the tense muscles that often accompany stress.

6 To help prevent injury

Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.

7 Warm up first.

Stretching muscles when they’re cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or slowly go the the range of movement you be using in your given sport Better yet, stretch after you exercise – when your muscles are warm and more receptive to stretching.

8 Relax and breathe freely

Don’t hold your breath while you’re stretching

9 Hold each stretch

A good rule of thumb at least 30 seconds,up to 60 seconds for a really tight muscle or problem area.

It takes time to lengthen tissues safely. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough, I like to do sets of 3

10 Don’t bounce.•

Expect to feel tension while you’re stretching. Bouncing as you stretch can cause small tears in the muscle. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.

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