Posts Tagged ‘solution’
On Your Mark, Get Set Stretch!
Posted by: Ann Blanton on: August 16, 2012
- In: Fitness
- 12 Comments
Stretching for good health
Photo by RobW
http://www.flickr.com/photos/robwallace/738543661/sizes/o/
On Your Mark, Get Set, Stretch!
Are you like most people when they first begin to exercise? The morning after, you’re muscles are so sore, you can hardly roll out of bed. You feel as if you’ve already been kicked to the curb and the day hasn’t even started. If you haven’t already figured out the solution, I’ll tell you. The answer is stretching before and after your workout.
Gentle stretching prior to activity is beneficial to warm up cold muscles and helps to prevent pulled or torn muscles. The post workout stretch aids in recovery and avoids injury. Neglecting to do so can make a world of difference between sore muscles and fatigue or increased energy and stronger muscles. Stretching shapes the muscles, making them long and lean and removes the lactic acid.
Now that you understand the importance of stretching, let’s talk about some of the benefits.
Improves flexibility and range of motion
As you age, simple everyday tasks such as tying your shoes or picking something up from off the floor can often become challenging. Regular stretching can elongate your muscles and make daily chores much easier to achieve.
Enhances circulation
Stretching promotes circulation of blood to the muscles and joints, which in turn bring nutrients to the cells and helps to remove waste.
Develops good posture
Stretching helps keep your muscles from becoming tight and sore, which in turn, allows for better posture and fewer aches and pains.
Relieves stress, anxiety and fatigue
Tense muscles are often accompanied by stress. Stretching relaxes those muscles and brings you a sense of well-being and relief.
Decreases risk from injury
When your muscles and joints are tight, stretching before and after a workout, loosens and protects them from becoming painful after exercise.
Now that you know the advantages of stretching, let’s practice a few techniques.
Calf
This is the muscle that runs along the back of the lower leg. Stand at arm’s length from a wall. Put one foot behind the other. The right knee should be straight and the right heel positioned on the floor as you slowly bend the left leg forward. Always hold your back straight and your hips forward.
Hamstring
Your hamstring runs along the back of your upper leg. Lie on the floor, placing one leg against the wall. Relax your heel alongside the wall and bend your knee slightly. Gently straighten your leg until you feel a stretch along the back of your thigh.
Quadriceps
The quads run along the front of your thigh. Standing next to a wall for support, gently grasp your ankle. Pull your heel up and back until you feel a stretch in the front of your thigh. Hold your stomach in tight and keep your knees together.
Shoulders
Bring your left arm above or below your elbow and hold gently. Repeat with your right arm.
Neck
Bend your head forward and gently to the left. Do the same thing on the right. Hold to a comfortable position.
Warm-up
Always prepare your body for what is about to come. Remember to stretch cold muscles to prevent your risk of injury. Don’t rush stretching. Take things slow and easy.
Breathe
Never hold your breath! Inhale slowly as you begin your stretch and exhale as you complete it.
Cool down
The cool down is just as important as stretching because it gradually brings your heart rate down without shocking your body. It also helps to relax your muscles before stretching takes place.
Tips:
1. If it hurts, don’t do it! Hold each stretch for at least thirty to sixty seconds. If you feel pain or discomfort, back off.
2. Never bounce while you’re stretching because it can cause injury to your muscle tissue.
3. If you have a chronic medical condition or an injury, seek medical advice from a professional. Modify stretching is always advisable.
4. If you don’t exercise regularly, take a few minutes to stretch your body every morning and again before going to bed to maintain flexibility.
5. Make a habit to stretch daily and your body will thank you.
I would love to hear your feedback, so send me all your comments.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.