How to Stretch Your Muscles For Fitness and Health

Flexibility is one of the three basic components of fitness along with cardio and strength. Many times people will neglect to stretch after a workout.

It is important to stretch to prevent injury and increase flexibility. Here are some ways to stretch as a part of a balanced fitness lifestyle.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Comfortable workout clothes.

1. UNDERSTAND THE REASONS AND BENEFITS.
   
   There are many reasons to properly stretch as part of a well-balanced fitness regime. Here are the key benefits:
   
   * Greater flexibility and increased range of motion
   * Improved balance and posture
   * Increased relaxation of body and mind
   * Relieves of tense muscles and soreness
   * Reduced future risk of injury

2. WARM UP.
   
   Your muscles should ALWAYS be warm before you stretch. A great way to warm up your muscle is a quick 3-5 minute cardio exercise like jogging, a brisk walk, or even jumping jacks. If your muscles are warm you will reduce the chance of injury while you stretch.
   
   PRIOR to exercise, not a lot of stretching is necessary, unless you will be doing some extreme flexibility exercises. However, the warm up is important.

3. STRETCH MUSCLES YOU WILL USE IN EXERCISE.
   
   Many times you will watch a fitness DVD or take a class and there is all this stretching of the arms, legs, waist, or other body parts before the routine. If in the workout you will be using all these muscles, this is okay. Many aerobics classes incorporate each of your muscle groups.
   
   However, if you will be going for a long run, it is really NOT necessary to stretch your shoulders and triceps before the run.

4. COOL DOWN.
   
   AFTER you exercise, a cool down not only lowers your heart rate which can reduce muscle soreness, but it gives your body a more gradual transition period before just stopping your workout. The cool down is a transition from intense exercise to stretching of the muscles. It prepares you to relax and allows your body to recover in preparation for your next workout.

5. STRETCH YOUR BODY.
   
   Now it is time to stretch. Hold each stretch STATIC for 20-40 seconds. Do not bounce and be sure to breath. Be careful you do not put strain on your knees or back. For instance, the outdated hurdler's stretch can cause injuries to your knees. This is the stretch where you are sitting with one leg bent behind you, as you lean back and stretch the quadricep of the flexed leg. Ouch! DON'T do this stretch.
   
   Stretching after a workout and cool down allows for greater recovery and lengthening of the muscle. It will also reduce soreness in the muscle the next day.

Tips & Warnings

• Be sure to breath while in the middle of a stretch.
• Try Yoga or other relaxation techniques to get a good stretch.
• DO NOT bounce during the stretch, may cause injury and is not very effective.
• ALWAYS warm up before you stretch a muscle.
• DON'T stretch a muscle too far or stretch injured muscles or ligaments.

[derbyka]

on 3/9/2009 Stretching is so important. We always had it hammered into our head during gym. It is hard to make yourself do it but this was a good reminder.

[Vanillatte]

on 2/20/2009 Great article filled with good reasons for stretching! I always forget to do this! 5*