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How to Stretch Properly

Posted July 5, 2008 at 04:00 PM by Donnell Peavy

Section: His Health, Mental Health, Physical Health, Lifestyle Health

Of course, we have all heard about the value of stretching. Stretching increases flexibility strengthens muscles and decreases your chances of developing back problems. Stretching may not be as common sense as it sounds, however, and improper stretching can lead to problems. When stretching, there are a few guidelines which should be followed to ensure that you do not hurt yourself.

No Ballistic Stretching
Ever noticed how some people bounce into their stretches and bounce while holding the stretch? This is ballistic stretching. Stretching in this manner actually increases chances for injury, as the muscles will automatically tighten when jerked unexpectedly – similar to how a seatbelt locks upon impact or when you slam on the breaks. Bouncing against the overly tightened muscle may cause tears or strains.

Relax Into the Stretch
Something I see all the time is people merely going through the motions when it comes to stretching. They perform the stretch, holding it for no longer than two seconds, and then perform another stretch. Stretching in this manner does absolutely no good, as flexibility will not be increased without holding the stretch. Hold your stretches for at least fifteen seconds.

When to Stretch
Recently, this has become a pretty popular subject of debate. The traditional, old school take on the issue is that you should stretch prior to your workout as part of the warm up. Newer schools of thought suggest that you stretch after a vigorous warm up, as it can be dangerous to stretch a cold muscle – you are putting it at a greater risk for tears and sprains.

No fitness program would be complete without stretching If properly done, you will enjoy the benefits of stronger, longer more supple muscles which make your everyday life more enjoyable.

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Tags: ballistic stretching, bouncing while stretching, donnell peavy, donnellpeavy, dynamic strecthing, proper stretching, stretch techniques, stretches, warm up

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