Proper Stretching Techniques

stretchingA good pre-exercise stretch lengthens muscle fibers. These long, loose fibers are less vulnerable to injury during exercise. With that in mind, let’s take a look on how to stretch your body the proper way.

Relax – Total relaxation helps people loosen up under normal conditions. Any technique or method to relax your being is recommended, from visualizing positive thoughts to listening to good background music.

Take it slowly – Adequate stretching takes time and does not come from fast movements or rushed sessions.

Stay put when stretching – Never bounce your limbs when you stretch. The right approach in stretching is to hold the stretch for about 30 seconds. 

No pain – Pain has never been healthy in working-out, and it doesn’t gain either. Stop at the point that’s just before pain. If your stretch hurts, back off a notch. Try to go a tiny but further tomorrow.

Stretch daily – Perform stretching everyday even if you do not do your workout every day. Take a few minutes to warm-up and stretch after waking up.

Stretch again – It’s okay to stop and stretch again during your workout, when your muscles are even warmer. A good time for stretching is when you’re shifting from one muscle group, or one activity, to another.

Stretch on every new technique – If you’re starting a new routine or joining forces with a new exercise machine, devote extra attention to your stretch. This may be a time when you’re most prone to injury, because you may use a muscle differently, or more intensively.

Do not put your muscles to abuse – Over-aggressive stretching can actually bring on microtrauma, or a tiny amount of tissue damage. Pushing your workout too hard or too fast can do the same thing. Microtrauma keeps on happening even without you noticing until you feel a full-blown injury.