The key to any fitness program is stretching before and after. Stretching before participating in any physical activity helps warm up your body reducing the risk of any accidents or injuries. Stretching increases joint and muscle flexibility allowing you to have a better workout. When stretching before exercise, stretches should be held between 15 and 30 seconds.Stretching after exercise is just as important, it helps relieve muscle tightness, improve flexibility and helps cool the body down. The body will be able to stretch even further now and the stretches should be held from 30secs to 1 minute, this is the time that flexibility increases the most.
When stretching it is important that you do not hold your breath, concentrate on your breathing and the stretch you are doing. You should feel a small amount of tension in the muscle you are stretching but no pain or discomfort, you should also avoid bouncing.
It can be difficult to maintain your balance when doing standing stretches, so if you need to hold on to something like a chair or the wall it is a good idea to do so, this will also enable you to hold a proper posture and do the stretch correctly.
Stretching is the type of exercise that can be done anywhere at any time. Stretching can be done on its own in any environment, whilst shopping, working, lunching, wherever, there are so many benefits of doing so.
Listed are some of the benefits of stretching:
•Calming and relaxing
•Provide a sense of well being and peace
•Lengthens ad strengthens your muscles
•Helps prevent accidents and injuries
•Improves flexibility and elasticity
•Increases blood flow and circulation
•Helps with balance and co ordination
•Improves range of motion
•Improves posture
•Reduces stress
Stretching exercises should be included in everybody's daily routine, it helps reduce stress and improve circulation. Stretching should specifically be done before and after participation in any physical activity.
source:healthme.com.au
