Stretching or flexibility
training enables the joints to achieve their full range of motion.
It will improve the performance and the balance of an athlete
or any person who is involved in a particular fitness program.
It will relax the body and make it more agile. And it will lower
the probability of incurring injuries. Since stretching is vital,
you must be aware of the right time and right manner to conduct
it.
First,
you must be aware of what static stretching is. Static stretching
refers to the leisurely, progressive, and controlled stretching
of the muscle. The stretched position should be held for about
fifteen to thirty seconds. This position should remain comfortable
and without pain. If there is pain, then the muscle was overstretched.
When a person learns to elongate his muscles at maximum without
overstretching, and when he learns to hold his position for
the suggested length of time, then he will derive the best
benefits of stretching. His chosen exercise program will become
easier, more exciting, and more fun for him.
Stretching
should be done daily so that the body maintains it suppleness.
Daily stretching also relieves stress and prevents muscle
soreness. But before any stretching is done, the muscles must
be warmed up, usually by a five-minute walking. The warm-up
will allow blood to circulate and increase muscle temperature.
In this state, the warm muscles will benefit best from stretching.
Static
stretching is vital before and after a person does any exercise,
particularly a cardiovascular exercise program. The before-exercise
stretching will loosen the muscles and will make the body
more ready for the exercise program. For example, if the person
plans to use the treadmill, he should stretch his quadriceps,
hamstrings, calves, and lower back. Stretching will reduce
the risk of injury to any of these parts of the body.
Then,
stretching should also be done after any exercise. Body temperature
has been found to be highest after a cardiovascular exercise
program. Stretching will make sure that the muscles will relax
and that there will be lesser stiffness and soreness. After
exercise stretching will also facilitate circulation of the
joint and tissue structures.
A person
should also stretch in between sets of strength training,
such as weightlifting. In strength training, a person does
three or four sets. After each set, the person will have to
spend a couple of minutes doing nothing so that his muscles
will have time to recover. Then, the person performs the next
set. And then he rests again. During the rest periods, the
person can maximize his time by doing some stretching. He
will be combining strength training and stretching.
