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Stretching Exercises
"Stretch Your Way To Victory"
 Stretching
exercises can
help improve your performance in any sports and help you become more
agile out on the field.
By stretching properly, it will stretch your
muscles giving your muscles more room for growth, help with your
physical activity, and to also help with any types of bad posture.
It's important to
understand the importance of flexibility exercises before and after any
physical activities or just in a daily basis. Flexibility training
should be done at least 3 times a week, if not, stretching on a daily
basis would be better for you as well as better for your body.
Benefits
From Flexibility Exercises
Why
do stretching exercises? Not only does it decrease your chances of
being injured, example, "pulling a hamstring", but if your an athlete,
by being flexible you can be more faster, build more muscles, and have
more strength.
Here are a couple of
reasons why being flexible is
important:
- It can decrease injury and help improve and increase
any athletes physical performance.
- Reduces soreness of any and all muscle groups.
- A good flexibility program can improve posture.
- Stretching can help reduce lower back pain.
- Increases blood flow throughout the muscles and
tissues.
- Improves neuromuscular coordination.
Pay Close
Attention To Tight Areas
As
people get older and
wiser, people start to realize the importance of flexibility exercises.
However, pay attention to tight areas that may be your chest,
hamstring,shoulders, and hips.
IMPORTANTLY,
there may be other tight
areas on the
body besides chest, hamstring, shoulders, or hips to pay close
attention too. Depending on an injury that previously
occurred, make sure to pay more attention to those areas when doing
your flexibility training. Make sure that the area is nice and loose.
It's very important to stretch after any exercises or any physical
activity to prevent any muscle soreness or any more tightness in any
muscle groups. REMEMBER, to stretch before and after any
physical activity.
Stretching
Exercises Tips
- Squeezing in 1 or 2 stretches will not work.
- The more attention you give during your flexibility
exercises, the more you get in return.
- Stretch your muscles slowly to the end point of
movement.
- Hold each stretch for about 10 to 30 seconds, repeat
each stretch 2-4 times.
- Get creative by using towels or any other
accessories to help with stretching.
- Stay relax and focus on your breathing, it will help
with any flexibility training.
- Stretch consistently.
Flexiblity
Training Safety
Safety is very important when stretching. You can seriously injure
yourself if you do not pay close attention to the following guidelines
and implement them before you begin your regimen.
Take
advantage of the following guidelines:
- Warm-Up first by either walking or
light jogging for about 10-15 minutes.
- Avoid bouncing or any jerking movements.
- Listen to your body, don't over stretch.
- Do not force your stretches beyond its mild
discomfort.
Remember, if not followed correctly, you can cause serious injury and
may be cause some damage.
Types
of Flexiblity Training
Right below are the three different typs of stretching exercises that
makes up an individuals flexibility training.
Here
are the three (3) different types of stretching:
- Static Passive
Stretching - It's the ability to hold on to a stretch using your
body weight or with any other force.
- Static Active Stretching
- It refers to stretching your primary muscles while your
secondary muscles are holding the muscles up.
- Dynamic Stretching - The
ability to perform a full motion stretch swinging from one side to the
other side.
Since now you know and understand the three different types of
stretches, now you can begin your stretches.
Flexibility
Exercises
Stretching exercises can
be made up of several exercises that can help your body become more
flexible.
Here is a list of
flexibility exercises that can help with your flexibility training:
If your over 40 and want
expert advice on fitness, flexibility, health,
and etc.....Start here at Women Over 40 Health!
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