Exercise: that thing on our to-do list every single day that so seldom gets checked off. When we do finally find time to do it, we want to make the most of it and often neglect an important step of the workout regimen: stretching. According to Reuters, “experts say . . . stretching can help you sharpen your performance, stave off injury, perk up your posture and even boost your mood.†You wouldn’t start driving your car without putting its tires on-the same theory applies here.
Two types of stretching
You don’t have to make a big production of your stretch time; 5-10 minutes is all you really need. Consider doing a mix of static and dynamic stretching during your warm up and cool down time. Reuters explains, “A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.†For example, a static stretch would consist of pulling one arm across the body and holding that position for 30 seconds. A dynamic stretch could be shoulder rotations or jumping jacks.
Secure and effective stretching
Stretching should be done safely. Jessica Mathews of the American Council on Exercise says for stretches to be “safe and effective, they should be held only to the point of tension-never to the point of pain.†Don’t push yourself further than you can go. And don’t ever bounce as you do your static stretching, claims the Mayo Clinic, as this may trigger small tears with your muscles. Also, if you have any chronic pain or other muscle conditions, be sure to talk to your doctor about what kinds of stretching you need to do.
Sources
Reuters
Mayo Clinic
Two types of stretching
You don’t have to make a big production of your stretch time; 5-10 minutes is all you really need. Consider doing a mix of static and dynamic stretching during your warm up and cool down time. Reuters explains, “A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.†For example, a static stretch would consist of pulling one arm across the body and holding that position for 30 seconds. A dynamic stretch could be shoulder rotations or jumping jacks.
Secure and effective stretching
Stretching should be done safely. Jessica Mathews of the American Council on Exercise says for stretches to be “safe and effective, they should be held only to the point of tension-never to the point of pain.†Don’t push yourself further than you can go. And don’t ever bounce as you do your static stretching, claims the Mayo Clinic, as this may trigger small tears with your muscles. Also, if you have any chronic pain or other muscle conditions, be sure to talk to your doctor about what kinds of stretching you need to do.
Sources
Reuters
Mayo Clinic
