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Tips
for safe stretching
Common stretching mistakes to avoid
Getting started
Stretching
is an essential part of a complete exercise program. However, many people
skip it, thinking they don't have enough time or it's not very important.
Read on to find out why it is so important, and how to go about it.
Here's
why
Stretching increases freedom of movement and improves posture. In addition,
it releases muscle tension and soreness, enhances relaxation, and reduces
your risk of injury during exercise.
Here's how
To stretch your muscles you can either do individual stretching exercises
for each muscle group or you can do total body stretching routines.
Major muscle groups to stretch include:
- back
muscles
- neck
muscles
- leg
muscles: hamstrings, quadriceps, calf muscles
- chest
muscles
- buttocks
and hip muscles
- shoulder
and arm muscles
- stomach
muscles
Classes
in total body stretching include:
Tips
for safe stretching
- Spend
at least 5 to 10 minutes warming up your muscles before stretching.
For example, walking gently while swinging your arms in wide circles.
- Start
each stretch slowly, exhaling as you gently stretch the muscle.
- Hold
each stretch for 10 to 30 seconds.
Common
stretching mistakes to avoid
- Don't
bounce during a stretch.
- Don't
stretch a muscle that is not warmed up.
- If
a stretch hurts, ease up. Don't strain or push a muscle too far.
- Don't
hold your breath while stretching.
Getting started
For total body stretching, you can start by going to yoga or tai chi classes.
To learn how to stretch specific muscle groups, you can buy a book on
stretching or enlist the help of a certified
athletic trainer. You can find a trainer at a local gym or through
a referral from your health care provider or a friend.
Before starting an exercise program, check with your doctor about any
possible medical problems you may have that would limit your exercise
program.
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