An individual's level of flexibility is partly determined by heredity, gender, age and level of fitness. Furthermore, as we age we naturally begin to lose flexibility. Previously, it was thought that stretching before a workout would help reduce the risk of injury. This lengthens the muscle over time and decreases the chance of injury.
An individual's level of flexibility is partly determined by heredity, gender, age and level of fitness. Furthermore, as we age we naturally begin to lose flexibility. This is due to both the aging process and the decrease in physical activity. However, flexibility, just like cardiovascular health and muscular strength Exercise, can be trained and improved. Stretching will help decrease muscle soreness, increase joint range of motion and over time increase overall flexibility. In addition, a good stretch has been shown to relieve tension and be a great stress management technique.
Previously, it was thought that stretching before a workout would help reduce the risk of injury. Today, some research has shown that stretching before a workout does not reduce injury and that stretching without warming up beforehand can actually increase the chance of injury. A 5-10 minute warm-up, such as walking at a moderate pace on the treadmill, raises the body's core temperature and enhances a muscle's elasticity that prepares the body for flexibility training. In addition, research also shows that the best time to help decrease muscle soreness and increase overall flexibility is after a workout. Therefore, if you feel that you need a good stretch before your workout, make certain that you warm up 5-10 minutes before stretching. If you do not feel that you need to stretch prior to exercising, perform your warm-up and then gradually increase the intensity of the activity. To increase long-term flexibility and range of motion, always stretch major muscle groups following your workout.
Traditionally, there are two types of stretches, static and ballistic. Physiologists recommend static stretching. Static stretching means stretching a body part slowly and then holding the stretch position. This lengthens the muscle over time and decreases the chance of injury. Begin each stretch slowly and exhale as the muscle lengthens. This will help relax the muscle and allow a deeper stretch. When stretching, you should feel muscle tension, but no pain. If you feel any pain, release the stretch slightly, relax and hold. Once your muscle is comfortable in its current position slowly try to deepen the stretch. For more details visit http://www.soundbodytrainer.com/
