NoExcusesGym

  Stretching is a sure-fire way to turn your body into a well-oiled machine, regardless of your age or level of physical activity.

For instance, remember how your mother used to tell you to “sit up straight?” Stretching regularly and accurately will help improve your posture tremendously. But that’s not all stretching can do for you.

Fitness experts say among the top 10 reasons to stretch, your body becomes more flexible and less likely to suffer an injury, no matter what you’re doing. Stretching is even a good thing to do before you put on your dancing shoes.

How often?

Ideally, spend at least 30 minutes, three times a week, on stretching so your body can become flexible. Even a scant five minutes of stretching at the end of an exercise will do. And all aerobic activity should be followed by at least a few minutes of stretching.

You’ll generally start to see improvements in your flexibility in two weeks if you stick to your daily routine. You should stretch every other day. If you stretch today you have 48 hours to stretch again. Your muscles will shring back if not.

Stretching helps boost the oxygen content of your muscles’ cells by bringing in fresh blood supplies, which helps flush out painful lactic acid that is partly responsible for muscle soreness. By decreasing the lactic acid and increasing the nutrient flow to the area, your muscles are more apt to relax. A relaxed and loose muscle is less prone to painful cramping or knotting.

Here are some common do’s and don’ts of stretching:

DO: Warm up prior to stretching by warming up cold muscles. For about 10 minutes, do some easy walking while swinging your arms in wide circles. 

DO: Stretch before and after exercising for at least five to seven minutes. I recommend to do dynaminc stretching (circles in major joints) before exercising and static stretching after.

DON’T: Strain or push a muscle too far. If you feel pain, ease up.

DON’T: Hold your breath while stretching. Breathe slowly and deeply as you stretch.
 
DO: Relax at the end of each stretch, then stretch again for a few seconds longer.

DO: Repeat each stretch several times. Three is a good number

DON’T: Rush into your stretches. Ease into them. Cold muscles are more prone to injury. Much like a rubber band, you can stretch them farther once they’re warmed up.

DON’T: Don’t bounce while stretching. Rapidly bouncing up and down can tearing and overstretching of the fibers and tendons. Use slow stretching techniques in which the muscle is stretched to the end of its range of motion.

DO: Stretch a muscle to the point of slight discomfort or burning and then hold this position for at least 10 seconds and ideally up to 30 seconds.

DON’T: Stretch forcefully.

DO: Stretch all major muscle groups at least once a day, even if you don’t plan on exercising. By stretching, you boost the blood flow to your muscles and lubricate your joints, ensuring proper movement and decreased muscle and joint stiffness.

DO: Adapt a routine. Most people enjoy a good morning stretch to get the cobwebs out from their evening slumber.

Too busy to stretch?

According to fitness pros with the American Council on Exercise, if you don’t have time to sufficiently warm up before stretching, try:

•  A few stretches immediately after a shower or while soaking in a hot tub. The warmth of the water will make your muscles more pliable and receptive to stretching.

•   A few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head.

•  Stretching classes, such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

source: nubella

(by Marcela Vanharova)