Regular streching program
The necessity and benefits of regular stretching as part of any exercise program can not be underestimated. Stretching offers the following benefits:
- Stretching increases flexibility and this directly translates into reduced risk of injury
- Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
- Stretching promotes better posture. Frequent stretching keeps muscles from getting tight, allowing to maintain proper posture and minimize aches and pains.
- Stretching is great for relaxation and can relieve stress.
Here are some tips on stretching properly:
Never stretch cold muscles. Stretching is very beneficial prior to working out, but only after you have sufficiently warmed up. Stretching muscles when they’re cold increases the risk of injury, including pulled muscles.
Repeat each stretch 2-3 times.
Stretch gently and slowly, keep breathing.
Stretch to the point of tension – NOT PAIN. Stretching should never hurt. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.
Hold each stretch for 10–30 seconds. Holding a stretch for any less won’t sufficiently lengthen the muscle. Stretch the muscles gradually and don’t force it. . If you have problems with a particular area stretch that area twice. (hold for 30-40 seconds release, and then stretch again.)
Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
Entire stretching session should take 15-20 minutes. To increase or maintain flexibility and muscle suppleness, a 20 min stretching session 2-3 times per week is recommended. This can be performed separate to your sporting activity. There are so many stretches it is impossible to cover them all.
Even if you presently have poor flexibility, a regular stretching will greatly improve your range of motion. Get started now and/or continue stretching over a long period of time. Be patient and consistent. Maintaining flexibility takes a long time.