The Rules of Stretching
The Rules of Stretching
The following article is one I have shared in the past, but I feel it is an important one, especially at this time of year when we are starting to experience colder temperatures.
Stretching is a pretty essential part of not only a fitness routine, but should be a part of a daily routine as well. This is because cold muscles are like cold elastic bands and can be injured more easily without a proper warm-up and proper stretching. Cold and tight muscles can cause discomfort throughout your body and even affect your joints. With as little as 5-10 minutes of proper stretching, you are helping to alleviate pain and injuries from slowing your body down.
The key to reaping the benefits of stretching is to do it safely. Here’s what you need to know about stretching the right way and the right time:
Rule #1: Don’t stretch a cold muscle - If you want to stretch before a workout (which you do not have to do; the post-workout stretch is the important one) warm up first for about five minutes before performing your first stretch. Jog in place, march or do jumping jacks. Then lightly stretch the major muscle groups: the quads, hamstrings, back, chest and sides. (Lightly means holding each stretch for 20-30 second.)
Rule #2: Stay Warm - One of the main reasons working out before a stretching session is so important is because warm muscles are flexible muscles.
Rule #3: Don’t Rush - In order to change your flexibility and change it for good, you have to sit in uncomfortable positions for minutes on end. To maximize your flexibility gains, hold your post-workout stretches for one to two minutes.
Rule #4: Push Yourself - Push yourself using deep breathes, but never to the point of pain or injury. When you are performing an effective stretch, you’re going to feel it, and it’s not always going to feel pleasant. Just remember to listen to your body as you stretch.
Rule #5: Breathe - During the 5-10 minutes that you can spend in a post-workout stretching session, remember to breathe deeply and consciously. This will replenish oxygen, increase effectiveness of your flexibility training, and contribute to a level of relaxation and mindfulness that is probably missing from your workouts.
Rule #6: Do Not Bounce - Although some dynamic movement may be required for certain stretches, bouncing into and out of stretches can cause injury and should be avoided.
Following these six rules will greatly impact your flexibility, recovery and all over well-being. Happy Stretching!
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Reach Kim at kduke65@gmail.com.
