Flexible body – stretching and flexibility training
You are dripping with sweat running on the tracks and add a few more minutes on the elliptical machine to burn a few calories then you are performing a long series of strength exercises and finally you get to smile to yourself with a sense of satisfaction I did it and there’s nothing more to do but shower.
Wait, not so fast, have you stretch your muscles and pushed and pulled in practice. Strength training and aerobic activity causes muscles to contract and to achieve a better balance has to stretch the muscles at the end of training.
Why stretch?
Stretching is very important component of any training.
Stretching exercises improve the body flexibility
Flexible muscles increase the body’s ability to perform everyday tasks. Tasks such as lifting objects, tying shoes lace and even running to the bus station are tasks that can be easier to perform after training flexibility.
Stretching exercises increase range of motion in joints
Greater range of motion will increase your balance and will keep your mobility high which will help reduce your chances of crashes – especially when older.
Stretching exercises improves circulation
Flexibility exercises improve muscle blood flow that can lead to improved and faster recovery after minor injuries in the muscle (as happens sometimes after high effort strength training).
Stretching exercises improves posture
Performing flexibility exercises regularly will keep the muscles in a right stress, so posture better will be maintained.
Stretching can help ease stress
Stretching relax the tense muscles, tense muscle is a common condition when the body suffer from stress.
Performing stretching exercises before training can help prevent injuries
Preparation and training of the joints and muscles can protect you from injury especially if the muscles or joints in the body are too stiff.
Important rules when stretching
Perform stretching exercises of large muscle groups
When you are performing flexibility exercises, focused on the twin muscle, thigh muscle, waist and lower back, neck and shoulder muscles also stretched and joints where you use your daily routine at work or in training.
Perform a light warm-up before stretching
When performing flexibility exercises cold muscles increases the risk of injury. Perform light warm-up before stretching; mild walking, jumping lightly in place, lightly wave you hands in the air. The best time to stretch is after a workout, because the muscles are warm and are more ready for the stretching.
Warning: If you intend to only do stretching in the end of strength training or aerobic, put emphasis on increasing the training load and efforts gradually.
Stay in each for minimum of 30 seconds
Muscle flexibility is a process that takes time. Stay stretched in one position for at least 30 seconds to 60 seconds for tense muscles or problematic areas in your body, then repeat the stretch for the other side of the body. For most muscle groups one stretch is often enough if you hold a stretch long enough.
Not to bounce (move) while stretching
Mobility while stretching can cause small shreds muscle. These tears leave small scars in the muscle when it heals, causing the muscle to be more rigid, less flexible and increased tendency to pain.
Focused on stretching without pain
You should feel the tension in the muscle during the stretch, but if you feel pain, it is a sign you starching the muscle too much. Return to the point in the stretch where you feel the tension without pain and stay there for 30-60 seconds.
Relax and breathe freely
Do not stop your breathing while performing flexibility exercises, breathe freely.
How often you should perform stretching exercises?
It’s up to you; if you practice regularly then you should perform stretching after each workout. If you do not train regularly you should do stretching about three times a week to maintain flexibility in the muscles and joints. If you have a specific local issue such as increased tension in the back of the leg, then you should stretch every day and even twice a day.
Careful!
If you suffer form a chronic problem or injury you should consult with a specialist or your family doctor before you start flexibility training.