Should contain every fitness program extends to proper stretching techniques. , Here are 10 ways to make sure that you stretch effectively and safely.
1. Don't stretch cold muscles. Stretching cold muscles can cause injury, and several studies have shown that stretching cold muscles slightly reduces muscle strength and power for up to an hour after stretching. Warm up first, then stretch. Or stretch after your workout.
2. don't make a stretch painful.
Many people believe that stretching may be painful to be effective, but this is one of the biggest mistakes you can make when stretching. Stretching is not supposed to be painful and should be pleasant and comfortable. Extends only to the point where you can feel the tension in your muscles.
3. don't bounce while stretching.
Fluid and should be extended and not fast and jerky. Stretch gently and fluidly helps to relax your muscles, making the stretch of more useful and enjoyable.
4. press a stretch long enough.
Hold the stretch for 10 seconds at least, try to increase the amount of time you can hold your stretch gradually. Do not hold the stretch long enough will not do much to increase your flexibility.
5. breathe normally while stretching.
Many people unconsciously hold their breath while stretching. This causes tension in the muscles, which in turn makes it difficult to stretch. Always breathe naturally while stretching.
6. don't stretch injured.
If I have damaged muscle or joint injury that you have niglitid integration straddle your workout routine, now is not the time to start stretching. Wait until your injury recovery, and then begin stretching.
7. stretch on a regular basis.
You need to stretch at least three times a week if you want to get any real benefits of stretching.
8. promote holistic stretching.
psychology is well controlled in many cases a valuable assistance to the routine of stretching. This includes the controlled breathing, focus on mental quiet while engaged in Active stretching. Handles many trainers to span all can help improve the overall results of the warm up to the practice session.
9. consult a doctor after surgery.
although the stretching can be a good tool for rehabilitation, that is only if it works according to specific therapeutic goals that often patients after surgery will take home with them. If there is any ambiguity about what is good for fitness sessions had, ask your doctor specifically about how to incorporate exercises and stretching.
10. customize extends.
your specific goals generalized great stretch for many procedures, but for training courses that apply to specific sports, it's a good idea to try to customize extends to the muscle groups that you will use. Whether it's tennis, boxing, golf, soccer, gymnastics or any other "Pro", in an attempt to pre-empt muscle areas that will need more care, and focus on providing more support and flexibility with stretching targets.
Finally, a proper stretching techniques will ensure that you are performing your stretch effectively and safely and get the most out of your stretching routine.
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