Since most aerobic and strength training programs cause your muscles to contract and flex, to provide an equal balance, you must pay attention to lengthening and stretching those muscles after your workout.
Regular stretching will help you obtain the following benefits:
&bull Increased flexibility and better range of motion of joints: Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
&bull Improved circulation: Stretching increases blood flow to your muscles. If you have a muscle injury improved circulation can help shorten the recovery time.
&bull Better posture: Frequent stretching helps keep your muscles from getting tight and allows you to maintain proper posture. Good posture is essential for minimizing aches and pains.
&bull Enhanced coordination: Coordination and balance helps keep you mobile and less prone to injury from falls especially as you age.
Stretching basics:
&bull Warm up first: Warm up by walking while gently pumping your arms or do a favorite exercise at low intensity for five minutes. If you stretch cold muscles your risk of injury increases.
&bull Hold each stretch at least 30 seconds.
&bull Do not bounce: Bouncing as you stretch can cause small tears in the muscle. The scar tissue left behind as the muscle heals can tighten and make you even less flexible and more prone to pain.
&bull Focus on pain-free stretching: Pain is a warning sign. If you feel pain as you stretch, back off to the point where you do not feel pain, then hold the stretch.
&bull Relax and breathe freely
&bull Stretch both sides
&bull Stretch lightly after your warm-up of walking gently.
&bull Stretch more thoroughly after your workout
Stretch as often as you exercise. A slower pace of exercising and then a cool down of stretches after the workout is a great way to cool down.
If you only have time to stretch once during the exercise routine, do the stretching after the workout.
Source: Mayo Clinic (2005)
Disclaimer: This article is not meant to diagnose, treat or cure any kind of a health problem. Always consult with your health care provider about any kind of a health problem and especially before beginning an exercise program.
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