subject: Improving Your Fitness By Stretching [print this page] By incorporating a regular flexibility program into your exercise routine you will have the ability to improve circulation, range of motion, posture, performance, and your ability to relax. In addition, it will also decrease joint stiffness and muscle tension.
A complete routine can take as little as ten minutes of your time, but will have lasting effects on your overall fitness health. The best time to stretch is after you have warmed up and the muscles are warm.
The best time to perform your flexibility routine is after exercise. This is when the muscle is the warmest and when you can use the relaxation.
Focus on stretching the muscles you use the most during your specific exercise or sport. This allows them to cool down instead of tensing up.
Check with a trainer to ensure that your techniques are actually beneficial to what you are trying to accomplish physically. If you are in pain while stretching, you are most likely doing something wrong.
Perform balanced stretching every time to make sure that you maximizing the benefits your body will receive. This means you should always stretch the muscles on both sides of your body evenly.
Do not work one side more than the other side, as this will make you unbalanced, and cause one side of your body to be more tense than the other. Avoid over-stretching.
Never stretch to the point of pain or discomfort, this is typically a sign of something going wrong. You will feel slight tension or a pull on the muscle at the peak of the stretch, but it should not be painful.
Stretching should be a slow process for cooling down, not a rushed one. Always do your routine slowly and evenly.
Hold each position for about fifteen seconds and release slowly. Never bounce or jerk while stretching, as this can cause injury as a muscle is pushed beyond its ability.
All positions and movements should be smooth and slow. Flexibility exercises should be relaxing, so be sure to breathe evenly.
Deep, easy, and even breathing is key to relaxation. Never hold your breath while you stretch, both your lungs and your muscles need more oxygen when you are being physically active.
Stretch your hamstrings as you sit on the floor with one leg straight in front of you and the other leg bent. Make sure the sole of the foot is touching the inside thigh of the outstretched leg.
Keep your back straight, lean forward from the hips, and slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring and hold for 15 seconds.
Hip flexor stretch requires you to lie on your back, bend your left leg and bring it toward you. Grasp your left knee gently with your right hand and pull it slightly down and to the right until you feel a pull.
Your head should be turned to the left and your right leg should stay flat on the floor. Hold for ten seconds and repeat with the other leg.
For your lower back, lay flat on the floor with knees bent. Use your hands to pull them toward your chest and lift your head and shoulders off the floor until your head is approximately six inches from your knees.
Cross your ankles and gently rock yourself back and forth in this position for 30 seconds. For the standing quad stretch, lie on your right side with your right knee bent at a 90-degree angle.
Bend your left leg and hold onto the ankle with your left hand. Gently pull your left heel in toward the left side of your butt, and as soon as you feel a pull in your left quad, slowly lower your left knee toward the floor behind your right knee.
Hold this position for 15 seconds and then repeat with the other leg. For the standing calf position, stand an arm's length away from a wall with your feet shoulder-width apart.
Slide the left foot back approximately 18 inches, keeping the knee straight and both heels flat on the floor. Bend your right knee and slowly move your pelvis forward until you feel a pull in the calf and Achilles of the left leg.
Again, you hold this for 15 seconds and then repeat with the other leg. Stretching is a great way to cool down after any type of exercise to ensure the best health.
