How to Stretch Properly
Stretching properly is not as simple as it might seem. Stack magazine, for example, lists eight common mistakes people make, including rushing the warmup and overstretching.
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Instructions
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Do about 25 jumping jacks or take a brisk walk to loosen up your muscles. Stack magazine suggests about eight minutes of activity before stretching.
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Find a flat, open space on the floor where you can stretch your body fully.
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Put down a mat and a towel to lie on.
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Stretch different parts of your body, but keep within your limits -- don't overstretch. You should feel it but it should never be painful. Hold each stretch for 20 seconds or longer.
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Breathe into each stretch. Ideally, push yourself a little further with each inhale. Take deep breaths while you stretch to get oxygen to your muscles.
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Focus your stretching. While it's good to stretch all of your body, if you find one area that needs more attention, focus on it. For example, if one shoulder has more range of motion on the other, focus more on the weaker shoulder.
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Avoid bouncing while stretching and keep each movement controlled.
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Do dynamic stretches before a workout and static stretches after. Before a workout, slow, controlled movements are better than holding a stretch, says WebMD. Movements like those in yoga, for example, will help get your muscles ready for a workout. After the workout, do static stretches -- those in which you stretch and hold -- for about 30 seconds each.
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Tips & Warnings
Drink plenty of fluids after your workout and consume a protein-rich food within an hour after you exercise. This will help with muscle regeneration.
Try to stretch in a warmer environment, like inside your home, or at a gym. Stretching in the cold makes it harder to tell if you are overstretching, as your muscles get numbed by the temperature.
If you are unsure how to stretch, consult a trainer at your gym for advice and suggestions on muscle groups that would benefit from stretching, given your workout regimen.
While it is good to stretch in the morning, don't do so immediately after you get up, unless you go for a short walk or do some other light cardio first, as your muscles will be very tight from the night before.
References
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