| 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. |
