10 Things You Should Know About Stretching

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that
stretching before workout prevents injuries during the exercises, but only few people know that stretching after
workout, when muscles are still warm, can increase flexibility.
2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for
20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s
flexibility.
3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This
is more appropriately termed as bouncing while in a position. When stretching, hold that position for several
seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a
position during stretching can strain or damage some joints or muscles.
4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong
bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple
as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and
the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are
not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body.
There are days when your body may be too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its
energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles
grow during the period when you rest and not when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen
for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3
players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with
you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and
increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and
spirit.

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