| Stretching
or flexibility training enables the joints to achieve their full
range of motion. It will improve the performance and the balance
of an athlete or any person who is involved in a particular fitness
program. It will relax the body and make it more agile. And it
will lower the probability of incurring injuries. Since stretching
is vital, you must be aware of the right time and right manner
to conduct it. First,
you must be aware of what static stretching is. Static stretching
refers to the leisurely, progressive, and controlled stretching
of the muscle. The stretched position should be held for about
fifteen to thirty seconds. This position should remain comfortable
and without pain. If there is pain, then the muscle was overstretched.
When a person learns to elongate his muscles at maximum without
overstretching, and when he learns to hold his position for
the suggested length of time, then he will derive the best benefits
of stretching. His chosen exercise program will become easier,
more exciting, and more fun for him
Stretching should
be done daily so that the body maintains it suppleness. Daily
stretching also relieves stress and prevents muscle soreness.
But before any stretching is done, the muscles must be warmed
up, usually by a five-minute walking. The warm-up will allow
blood to circulate and increase muscle temperature. In this
state, the warm muscles will benefit best from stretching.
Static stretching
is vital before and after a person does any exercise, particularly
a cardiovascular exercise program. The before-exercise stretching
will loosen the muscles and will make the body more ready for
the exercise program. For example, if the person plans to use
the treadmill, he should stretch his quadriceps, hamstrings,
calves, and lower back. Stretching will reduce the risk of injury
to any of these parts of the body.
Then, stretching
should also be done after any exercise. Body temperature has
been found to be highest after a cardiovascular exercise program.
Stretching will make sure that the muscles will relax and that
there will be lesser stiffness and soreness. After exercise
stretching will also facilitate circulation of the joint and
tissue structures.
A person should also
stretch in between sets of strength training, such as weightlifting.
In strength training, a person does three or four sets. After
each set, the person will have to spend a couple of minutes
doing nothing so that his muscles will have time to recover.
Then, the person performs the next set. And then he rests again.
During the rest periods, the person can maximize his time by
doing some stretching. He will be combining strength training
and stretching. |
