STRETCHING
Stretching is good for every age and can be performed practically anywhere.
We firmly believe that if people would stretch properly each day, their lives would be greatly improved.
Disclaimer:
Any exercise routine should only be practiced with the consent of your doctor.
This video is for informational purposes only. Anyone using this videos as an exercise routine acknowledges and accepts all responsibity.
Benefits of stretching
Relieve stress: Stretching relaxes tense muscles that often causes stress
Improves range of motion: Good range of motion improves balance, coordination and mobility
Increases flexibility: Flexible muscles help make daily physical routines easier
Improves circulation: Increased blood flow and circulation help muscles recover from injuries
Improves Posture: Properly balanced muscles allow for correct posture, reducing discomfort
Smart Stretching
Warm up: Stretching before warming up may injure muscles. Walking or an easy run for 5 to 10 minutes with gentle arm movements provides a desirable low intensity warm up.
Cool Down: At the end of a workout use Static Stretching to lengthen muscles and prevent soreness.
Dynamic Stretching: Dynamic Stretching is "gently moving in and out of a stretch", which warms up the muscles and allows them to perform better. A slow, even pace allows the muscles to lengthen safely. Research suggests that Dynamic Stretching is best performed after a Warm-up and before the exercise routine. Then follow with Static Stretching at the end.
Static Stretching: Static stretching is holding your body in a certain position for a prolonged period of time, which allows the muscles to elongate. Hold the stretch for 30 seconds while relaxing and continuing to breath evenly. Static Stretching at the end of the exercise in the Cool Down phase helps to lengthen muscles and prevent soreness.
No Pain: Stretching should never be painful. You will experience a warming or tightening feeling in the muscles, but stop before you get to the point where pain is experienced.
No Bouncing: Bouncing can cause small tears in the muscle leaving scars which further tightens the muscles, reducing strength and flexibility; with an increased chance of pain.
Breathing: Don't hold your breath. Relax and breath evenly while you stretch.
Consistency: Stretching regularly helps to improve and maintain your range of motion and flexibility. The more you stretch, the easier it becomes and the better you feel.
Injuries: Stretching can aggravate injuries, so consult with your doctor before undertaking any stretching movement or exercise routine.