Health and Medical

Stretching in any exercises program is very important. I will prevent you from injuries in doing your exercises. Some precaution and guidelines below will help you to prevent injuries during exercises.

1. Stretching is a must
I believe that everybody know the important of stretching before practicing any sport activities. Stretching before exercise will prevents injuries. But, I bet there are only few people who aware  that stretching after exercise, while the muscles still warm, will increase flexibility of your muscles.

2. Stretching time hold
The right way of doing stretching during warm up is holding one position for about 20 seconds. And for relaxation after exercises is hold one position in 60 seconds, this will ensure your body to develop flexibility.

3. Don’t move to fast
When you in to one position then suddenly return back to  relaxed position and doing this moves repeatedly, that’s called bouncing while in one position, not stretching. When you in to stretching, you have to hold that position several seconds, and after that slowly back to relax position. All stretching repetition shall be done this way. Bouncing yourself during stretching can damage or strain some muscles or joints.

4. Do it gradually
As for general rules in exercises, you should move up slowly from easy and little repetition of one move, in this case stretching, and gradually adding up the difficulties and repetition along the way. So, your body will gradually accostum to the hardest exercise position in time.

5. Stretch all muscle
You have to make sure while doing some stretching that all your muscle groups stretched properly, in both warm up and relaxation. Some people tend to neglect their neck during stretching. The methods actually simple; place one palm against front of your head then pushing it. After that do the same way to youir  side and back of your head. This will ensure your neck to have proper stretching.

6. Stretch regularly.
Like other exercise activities, you should stretch your muscles regularly and continually increasy the range of movements, so your body will have increasing level of strength and flexibility.

7. Aware of your limitation
Every body have different condition by nature. You have to understand your physical strength and its limits. Do your exercise and stretching base on your own capabilities, not other’s. Increase your body limits gradually, and listen up
to your body along the way. If it give you a sign of fatique, you should reducing the repetition and difficulties.

8. Learn how to rest.
When you do some set of exercises, you have to take some rest in between. So your body will have some time to recover energy for the next set of exercise. My advise is do not exercise the same group of muscles in two consecutive days. Let it rest so the muscle will grow properly. Please remember that your muscle will grow during its rest period, and not during exercise.

9. Don’t forget aerobic exercises.
This aerobic exercises is required for building better heart. The caracther of aerobic exercises are phisical activities that require  much oxygen for it’s fuel. The kind of this cardiovascularr exercises are such as running, skipping, and swimming.

10. Play your music.
For some people, music can help when doing some tedious activities. So, if you like music and need help to do some longer periods of training, turn on your music! You can use mini mp3 players or radio to company you during exercise. Just make sure to bring along the head set, so you won’t disturd your fitness buddies who might prefer not listen to music during exercise.

The good thing about stretching are it will prevent some injuries during exercise, increasing your limit in term of difficulties and repetition. Stretching aslo said good for tired body and for stressed spirit and mind.

Filed under: Fitness