|
|
|
|
| Links: Home
/ Fitness Articles
/ Warm Up
|
 General Streching Tips |
|
|
|
|
|
|
General Stretching
It is not true that weight training makes you inflexible, as long as you use full range of motion. Aerobic training, like running, can make your muscles tight though, so aerobic athletes need to stretch even more than other athletes.
Remember to always warm-up well before you stretch!
Static stretching is effective for general flexibility but may not be sufficient for athletes, because it is not sports-specific. Dynamic stretching is more effective but requires a partner and some base knowledge.
Remember to always warm-up well before you stretch!
More flexibility is not always better. Work to attain and maintain normal flexibility, unless you need more for your sport or activity. You do not need the flexibility of a gymnast, diver, or ice skater if you are a runner, cyclist, or fitness exerciser. As flexibility is partially genetic, you probably know if you have the potential to excel in a sport that requires great flexibility. Yes, you can probably improve the range of your karate kicks with some stretching, but stretching through pain can lead to joint laxity and possible injury. So donīt overdue it.
Remember to always warm-up well before you stretch!
Work to achieve good posture. From the side, your ear should line up with the tip of your shoulder, your hip joint, the back of your knee (donīt lock out your knees when standing), and the front of the protruding bone on your ankle.
Stretch muscles on both sides of the body so your body doesnīt have to compensate. For instance, stretch both the quads and hamstrings (front and back of the thigh) so they will be equally flexible. If your hamstrings are already flexible, and you can put your nose on your knee, but your quads are a bit tight, you donīt need to spend much time on the hams but you do need to work on your quads.
Remember to always warm-up well before you stretch!
PNF (Proprioceptive Neural Facilitation) has a number of therapeutic applications, but you can incorporate it into your own stretching program. You do your stretch, tense or contract the target muscle, relax and extend your stretch.
For example, to stretch your hamstrings from the common inside hurdlerīs stretch, sit on the floor with your right leg extended and the sole of your left foot against your right inner thigh. Keeping your back straight, reach toward your right foot until you feel the stretch. Pause and contract your right hamstring as though you were pushing your heel into the floor, relax your leg completely and reach a little further toward your foot. Youīll find you can get another inch or so out of your stretch with this technique.
Remember to always warm-up well before you stretch!
Stretching may reduce muscle stength for a short time, so do a full body aerobic warmup, and save your stretching for after your workout.
Try stretching out a muscle cramp. For instance, for the calf cramp, or 'charley horse,' pull your toes up toward your shin. The calf muscle pulls the foot down, so you want to move in the opposite direction to offset a cramp.
Stretch to where you feel the stretch in the target muscle, and hold it. Donīt stretch to pain. Donīt bounce. Certain athletes need to do fast, ballistic stretches for their sport, but this is high risk and is not appropriate for most exercisers. Its best to walk before you stretch, not stretch before you walk. Warmed-up muscles stretch more safely. Stretching is not your warmup. Warm up first with a few minutes of walking, cycling, etc., then stretch. And/or stretch at the end of your workout. Stretching cold muscles can cause injuries.
|
|
|
|
|
|
|
|
|
|
|
Disclaimer
Our Fitness Articles have been collated from many sources. Whilst we are careful to only publish the ones we believe are most accurate and relevant we cannot guarantee their accuracy. Before you put any of the ideas into practise we suggest you seek advise from a professional in the sport you participate in. We cannot be held liable for any injury or problems that occur by following any advice published on our web site.
|
|
|
|
|
|
|
|
|
