Stretching Tips - "Stretch It Before You Pull It"
by Kristen Cornelis, StageofLife.com Health & Wellness Feature Blogger
Stretching before a workout will not only avoid you getting an injury, but will improve your overall workout performance. Being flexible will help your body handle more weight, harder drills, and anything else you have in mind during a workout. When you stretch, you are helping your muscles expand and deter any kind of tightness you may feel when you run hills, lift weights, etc.
Give your body a good warm-up before stretching: light jog, brisk walking or jumping jacks, for example. When you’re finished, take the time to relax while you stretch. This will help your body keep calm throughout a rigorous workout ahead of you and allow the blood to flow throughout your body with ease.
There are four different kinds of stretches. Find what works best for your body:
Ballistic Stretching
Ballistic stretching involves fast lively movements to release tension in certain muscles or tendons. This stretching is effective because it allows your muscles to adjust and protect themselves from tearing or pulling.
(Ex: leg raises, arm swings, lunges)
Dynamic Stretching
Dynamic stretching is also involved with body movement, but at a slower pace. This may include walking or doing lunges rather than running or jumping. By stretching slowly and pushing your muscles to their full potential, your body is able to stop if needed, avoiding the risk of hurting that muscle. (Ex: Russian march, tail kickers, side bends)
Proprioceptive neuromuscular facilitation (PNF) Stretching
PNF involves resistance stretching for chosen muscles, followed by relaxation. This facilitation technique is used for athletes who have injured certain muscles and need strengthen muscles individually.
Static Stretching
Static stretching doesn’t involve any moving. In fact, it is used to stretch muscles until you begin to feel slight pressure and hold your pose for 30 seconds to allow your muscles to stretch farther, making your body work harder.
(Ex: Biceps stretch, shoulder stretch, calf stretch).
If you have other stretching tips we should add to this list, or any questions or comments, please Contact Us
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