Stretching is a form of exercise that increases flexibility, helps to maintain good posture, and improves general co-ordination. Gentle stretching exercises are recommended for reducing the affects of injuries, by helping to relax the muscles and improve joint mobility.
If you want to try stretching as part of your general fitness training, you can incorporate basic stretches into a dance exercise routine, you could also include stretching in a yoga session or when practicing tai chi.
If you have a regular cardiovascular workout, you should do some stretching at the end of each session, and it will help you to regulate your breathing and heart rate.
If you are doing some weight training, stretching should be done after your workout, not before. Stretching will help to relax muscles, and may stop them becoming stiff or feeling sore.
It really is important not to do any stretching until you have warmed up first. Muscles can be torn or pulled without warming up, and you should only do some stretching after at least five minutes of aerobic exercise, so stretching should be part of your fitness training, not part of a pre-workout warm up.
Stretching after a workout helps to reduce any dizziness and stops you feeling lightheaded.
Always stretch correctly. Muscles should be stretched up to the point where it begins to hurt, and as you hold the stretch, you should only feel slight discomfort. You feel no discomfort when the muscle has eased off.
Try holding each stretch for the minimum of 10 seconds, then build up gradually until you can hold it for up to 30 seconds. Keep breathing regularly and rhythmically.
Never force or bounce the muscles as you stretch, and always stop if you feel any severe pain.
You will improve your flexibility if you keep repeating some simple stretching exercises:
* Standing in a corner, facing the walls, you should place one hand on each wall at chin level. Now keep leaning forward until you feel the stretch in your chest and shoulder muscles. Hold the stretch, then relax.
* Stand up and do side bends by leaning slowly to one side until you feel the abdominal muscles stretching. Hold the stretch, relax and then bend to the other side.
* Lie on your back and extend one leg on the floor while you raise the other, keeping the knee straight, until you feel the stretch in your hamstring. Hold, relax and then do the same with the other leg.
* Stand on one leg while bending the other leg backwards. Grip the raised ankle with the opposite hand while holding the stretch.
Make stretching part of your regular fitness routine. Try a few different stretching techniques. It really will improve your ability to train harder and to exercise for longer.