Stretching exercises is an important part of any exercise routine.
Now stretching can help prepare the muscle for any exercise or sports.
There are many exercise professionals that have debated whether to stretching before any exercise routine does in fact reduce the risk of injury.
There are also a debate on what is the correct way to stretch and how long you should be stretching.
Even with all these debates, there is a general knowledge and agreement with the experts that there is a benefit of stretching before exercising.
Keep on reading and learn all the benefits of stretching before you exercise.
Now stretching increase your flexibility which helps in turn improve daily activities and task.
Here are some example that stretching helps; like tying your shoes, bending down to pick up your daughter or son or sprinting to catch the bus are easier when you have better flexibility.
Better Range of Motion
When you do stretching exercises you improve range of motion in your joints that s just another benefit of stretching.
Also having a better range of motion you are better balanced which reduce the risk of falling and injuring yourself.
This is very important as you get older.
Stretching exercises help increase the blood flow to your muscle. With the increase in blood flow and improved circulation this can reduce the time needed to heal injuries to your muscles.
Did you know that stretching help keeps your muscle loose and help prevents tightening of muscles. With this it keeps you to maintain proper posture and reduce aches and pains, also stretching help reduce lower back pain and injury.
Benefits of Stretching for Diabetes
Though more research is needed to confirm these glucose-lowering benefits, but there is a studying that says that stretching help lower blood sugar levels.
Just before you start a long jogging routine on a treadmill or you're just about to complete a circuit training routine. Do not dismiss the need to stretch out your muscle.
The benefits of stretching goes beyond just being a part of an exercise routine and stretching the muscles.
Now to get the max from your stretching exercise you have to make sure you are doing it correctly and to do it at the right time. Here are some basic of stretching.
Warm up your Muscles
Before you workout or stretch it’s very important to warm up your muscle properly before you start. Start off by warming up your muscle with a 5 to 10 minute light jog or walk on the treadmill or marching in place before you start stretching.
Just before your start think of your muscle like cold rubber band. When you stretch rubber when it’s cold it has less give when you try to stretch it.
If you try to stretch a cold rubber band to it full length it will more than snap or tear. The same goes for your muscles when they are cold. When your muscles are cold there is a greater chance of you over stretching your muscles which will lead to injury.
Now you must have heard stretching exercise before a workout is widely debated. It is believed that stretching before certain activities can help minimize injury.
When you stretch it gives you a wider range of motion during workout. As a general rule, you should stretch before an aerobic exercise and active sports.
When you are doing your stretching exercise, target the major muscles like your hips, thighs, calves, back, shoulders, arms and neck.
When you focus your stretching to these major muscle you are getting your muscle ready for your exercise routine or your daily activity. You should target specific muscle that you are planning to workout during your exercise routine.
When doing your stretching you need to hold the stretch for a minimum of 30 second and up to 60 seconds for those muscles that are a little tight. It take time to safely lengthen the muscle tissues, so make sure you hold your stretch to the minimum and no longer that the maximum to get the full benefit of your stretching exercise.
If you have a stopwatch, or clock with a second hand or just count slowly while you hold your stretch to the right amount of time. In addition do not bounce while you’re doing your stretch. You want to hold your stretch in place and deepen the hold to really loosen the muscle.
Bounce during your stretch may cause small muscle tears. These tears can leave scar tissue during the healing process and the scars cause the muscle to tighten even further.
Pain is not the Key
Feeling pain during a stretch is not the key. You want to feel the tension while your stretch but not the pain. If you are feeling pain during your stretch loosen the stretch just a bit until the tense but not painful, also remember to breathe during the stretches and relax.
Here is a great video Full Body Stretches
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