1. Ready, Set, Stretch
Stretching makes your body feel light, lubricates the joints, improves posture, reduces aches and pains, helps induce meditation and reduces stress. Whether stretching is your fitness regimen or you add stretching to your regular exercise program while warming up and/or cooling down, regular stretching can help improve how you are feeling physically, mentally and emotionally.
2. Doing Things Right
Stretching may seem like a simple matter; however, there are a few things you should consider before beginning. Begin by warming up the body through gentle walking or light exercise for a few minutes to prevent pulling your muscles. Hold each stretch for at least 15 to 30 seconds for maximum benefits while breathing slowly and deeply. Don't bounce into your stretch and never move past pain. Hold the stretch just past the point of comfort, and with each session you will find you can stretch a bit deeper.
3. Stretching and Exercise
Stretch both before and after physical activity for to increase agility and athletic performance. Once warmed up, pause for 5 to 7 minutes to stretch before beginning high-impact exercises or hard physical activity. Stretching before your workout will help in injury prevention and will increase your range of motion. Again, when you have completed your activity, take another 5 to 7 minutes to cool down with some stretching exercises. Stretching after your workout will help to rid your body of metabolic waste which cause sore, aching muscles later in the day.
4. Exercise by Stretching
For those with limited physical capability who are unable to participate in traditional exercise programs, stretching can be a great way to maintain fitness. Yoga, pilates and other stretching activities work to activate the body's core muscles as well as the arms and legs. While stretching, particularly if working in a warm environment, you will notice a rise in your body temperature and you will begin to sweat. If you are pregnant, elderly, injured, overweight or for some other reason cannot perform regular aerobic-type exercise, stretching may be the solution for you.
5. Get Strong
Studies have shown that people who add stretching to their cool-down after strength training routines gain about 19 percent more strength than those who do not stretch at all. This phenomenon is most likely explained by the fact that stretching increases blood flow and helps to repair muscle tissue torn during strength training. When muscles are allowed to heal faster, they also become stronger faster.
