How to Stretch Safely
Physical exercise begins and ends with stretching. Stretching limbers up the muscles, keeping the fibers flexible during workouts or strenuous physical activity. Here are some tips to help you perform your stretching exercises
Dangers of Stretching
Athletes and workout experts emphasize stretching as an important part of exercise. When done in a haphazard manner, though, you can injure yourself during stretching or when you exercise after stretching. Here are some of the injuries you may sustain from improper or incorrect stretching:
Strain. Cramps and sprains from exercise often happen due to accidents, or if you perform aerobic or strength exercises when your muscles are not limber enough.
Tears and separation. The worst injuries that you can sustain from exercise when you stretch improperly, or if you do not stretch at all, include muscle tears and joint separation.
Stretching Tips
When you stretch, here are some tips to keep in mind:
Go slowly, stretch gradually. Take your time during stretching, especially for major muscle groups. About 10 to 15 minutes of your exercise routine should be devoted to stretching and limbering up your muscles. Even if you are already flexible, you should still take the time to stretch out your muscles.
Use the full range of motion. Remember that stretching is all about putting your muscles through their full range of motion, and be limber enough for strenuous exercise.
Stretch for warm-ups. An exercise routine should always begin with a warm-up. Do not start a workout with “cold muscles,” or muscles that have yet to be limbered up. If you start cold and exercise immediately, you may run a higher risk of sustaining a serious injury.
Stretch for cool-downs. You can run the risk of cramps if you don’t stretch to cool down your muscles. Stretching helps to relax the muscles and improve circulation after an intense workout.
Exercise is good for your body, but you should take the safety measures and precautions to prevent yourself from sustaining any serious injury. It all begins and ends with the proper stretching techniques.