Stretching is a form of physical exercise which involves deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Stretching benefits people of all ages, and is intended for the young as well as the elderly. Stretching has a number of benefits to the body. It helps in reducing soreness, increases blood circulation to various parts of body, and increase in range of movements of joints. Post-exercise stretching particulary aids in workout recovery, and ensures that your muscles and tendons are in good working order.
Some basic points on stretching:
1. WARM UP: Stretching is best effective when done after some warm up. The reasoning is that muscles are warm and loose and the stretches will be easier and less painful. To enhance your flexibility and increase your range of motion, post workout is the best time to do stretches.
2. BREATHING TECHNIQUE: Often people tend to hold breath while doing stretches. This is the worst thing you can do. The stretched muscle does not have enough oxygen reaching it and hence proper recovery does not take place.
3. HOLD YOUR STRETCH: It takes time to lengthen tissues safely. Hold your stretches for at approx 25-30 seconds. Do not bounce and try to hold in the maximum stretch position. Stretch only to a point where you don't feel much pain. If the pain is increasing, probably you have gone a bit too far.
The benefits of stretching will come gradually. Don't expect results overnight. Stick with a schedule and see the results.
