Tips for Stretching Exercises for Flexibility
Never stretch before you warm up. The only reason it feels good to stretch even when you’re cold is because your body sends out natural painkillers. To protect your tissues, you need to raise your cardiac pulse in order to fill them with blood. The only way to do this is by working out.
Swimming is the safest way to raise your cardiac pulse. Water reduces shocks to the body because it reduces the felt effect of gravity on your body.
Jumping rope can also be effective, but it may damage your tibia’s periosteums, which is the membrane enveloping your bones (except at junctions) that allows the blood to flow from your heart to your muscles connected by the tendon.
Swimming pools are sometimes inaccessible, so an efficient and safe way to raise cardiac pulse would be by cycling (except if you have knee problems).
Stretching before your workout will put your Central Nervous System (CNS) to sleep to increase your range of motion. It will result with less gain than improvement on the muscle part. The CNS naturally provides resistance by stimulating antagonists muscles when you flex a muscle to prevent it from being too stretched and tear your conjunctive tissues. Never stretch prior to workout, and always do it after.
Always stretch after you work out. Stretching will ensure you have an optimal circulation of body fluids throughout your system and an adequate flexibility which will prevent your connective tissues to pop when you contract your muscle.
Tips: Perform the exercises slowly to prevent injuries.
Do not bounce or bob when you stretch – this is not effective and may lead to injury.
If some stretches are difficult at beginner level, you might want to use a wall for support, or the assistance of a friend.
Ease into a stretch slowly if it hurts.
Stretching should not hurt, just inflict a small and negligible instantaneous pain.
Create a daily stretching routine.
Stretch every day in order to become flexible more quickly.
All stretches should be held, without movement, for 15-20 seconds. This surpasses the myotatic reflex which prevents any muscle from stretching for the first 10-12 seconds.
Exercise Carefully to avoid injury
Wear stretchy clothes.
You should stretch as far as you are comfortable when inhaling, and when exhaling, go a little farther than comfortable. This increases flexibility when used as a daily routine.
Learn to love the ‘pain’ of stretching.
Don’t exercise to much. it will cause injury.
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