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Stretch Like A Pro
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.
Your fitness level may limit you to a morning jog around the block or a visit to the local gym three days a week, but you still need to perform stretching exercises every bit as much as the pro athletes do. To stretch your game or workout to its maximum capacity, here are a few secrets from the pros:
No Pain
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
Work slowly and progress incrementally until you've achieved the most difficult stretching exercises. Don't try to tackle the toughest stretches first.
Flexibility First
When you're stretching, try to increase your flexibility by holding your position for sixty seconds or more. Holding position for twenty seconds is sufficient for warm ups, but staying in position for at least 60 seconds will help to develop your body's flexibility.
Stretch, don't Bounce
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
Warm up all of your muscle groups. Remember, every muscle in your body is connected, and most of them will be used while you are exercising. For example, many people tend to neglect their neck while performing their stretching exercises. The neck muscles are vitally important and the exercises are very easy to do. It's as simple as placing the palm of your hand against your forehead, and gentle pushing. The same should be done at the sides and back of the head.
Do It For You
While professional advice is important, remember to follow your own personal requirements. It's important to acknowledge and respect your own personal limits and your capabilities. Don't force yourself to perform certain exercises simply because you see others doing them. Pay attention to your body. Begin slowly and increase your limits as your body allows. On some days your body will be too tired and you may have to consider reducing your range of motion.
Sit A Bit
Don't be afraid to take a break. When you rest between sets and stations, you are allowing your body enough time to recover some of its spent energy. It's also advisable to avoid working the same muscle groups consecutively for two days. Muscles grow in periods of rest.
Have A Heart
Stretching exercises and rigorous workouts are great for your body, but don't forget your heart. Aerobic exercises are those physical activities that require much oxygen for fuel, and they are great for strengthening your heart. This includes cardiovascular exercises such as running, biking, swimming and skipping rope.
Rock Your Workout
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.
A Stretch A Day
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.
Think of stretching exercises as necessary pieces of safety equipment. You wouldn't play hockey without a helmet or hit the soccer field without shin pads, so don't even think about working out until you stretch out. Stretching can help to prevent injuries, increase your potential and make you feel good all over.
By: Sterling Ostin
Article Directory: http://www.articledashboard.com
Essayist Sterling Ostin writes for numerous popular web magazines, on health diet fitness tips and health product tips topics.
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