5 Things to Know About Stretching

1. Warm Muscles are Easier to Stretch

A warm muscle is more responsive to exercise than a cold one. One of the best things you can do for your body before exerting excess energy is to get the blood circulating throughout your system. Slow rhythmic motions that allow the large muscle groups to become activated are ideal for enhancing flexibility and readying the body for more strenuous activities. Stretching exercises elongate muscles, increase the range of motion in joints, improve coordination, increase body temperature and begin to get the heart rate moving up.

2. Stretching Before Exercising

Stretching the body before strenuous exercise is a way to activate muscles, ligaments and tendons. One of the most important areas of the body to stretch before exercise is the spine. Use gentle motions that allow the spine to bend forward and backward as well as side to side and in a spiral twist in order to liberate stiffness and activate blood flow throughout the spinal column and into the brain. Stretching the hamstrings and hip flexors before a strenuous workout helps to limber up the body in preparation.

3. Stretching After Exercising

Stretching the body after exercise is essential for helping to avoid injury, remove waste products and reduce soreness. Mild stretches for the back, legs and hip flexors along with shoulders and the neck will help you cool down slowly as your heart rate and blood pressure return to pre-exercise levels.

4. Benefits of Stretching

Stretching is the way to increase flexibility and flexibility helps to prevent injury. When you are in the habit of stretching before, during and after strenuous exercise, you are increasing your range of motion, improving your posture, and promoting agility. Stretching also helps the body to relax, which is essential after peak performance work. Other benefits of stretching include directing amino acids into muscle cells, accelerating the synthesis of protein, assisting in repairing the cells and activating the enzymes necessary for supplying energy to the body and brain.

5. How to Stretch

Stretching should be slow and focused where each stretch is done to the point of mild tension and no pain. Holding each stretch steadily for approximately 10 seconds without bouncing provides the optimum benefit while preventing injury that can come from pulling on the muscle too vigorously. Breathe slowly and rhythmically as you stretch, using each exhalation to help you stretch a little bit farther each time. Make sure you do not over stretch your muscles. The moment you feel pain, ease up. When stretching, use a full range of motion to release tension and prepare the muscles, ligaments and tendons for the next activity. Work through each body part, including the neck, shoulders, chest, arms, abdominals, hips, legs and feet to get thoroughly in touch with your body before throwing yourself into the proverbial ring.

Read more: http://www.livestrong.com/article/840-need-stretching-before-after-strenuous/#ixzz11WA5pLWD