Stretching Exercises
Stretching exercises
should form an integral part of any fitness training program. The
stretching exercises above can help to do the following;
-
Increase your range of motion allowing you to
stretch and reach further.
-
Reduce the incidence and severity of low back pain.
-
Improve your power in explosive activities.
-
Reduce the risk of muscle tears by relieving
tightness and tension.
-
Relieve muscle soreness after intense physical
activity.
Flexibility is one of the simplest elements of fitness to improve. It
takes little effort and no specialized equipment. If you perform a few
stretching exercises at the end of your workout flexibility training takes
up no time at all.
How often should your perform stretching exercises?
Stretching exercises can and should be performed as part of your warm
up and cool down. If you're an athlete and you want to increase
your flexibility then you need to dedicate specific sessions to
flexibility training.
For stretching exercises to be effective it's crucial that you elevate
your body temperature first. A pre-exercise warm up should consist of
5-10 minutes of light aerobic exercise followed by stretching exercises
for all major muscle groups. Obviously this doesn't apply to our office
worker!
What's the best strategy for increasing flexibility?
Perform stretching exercises at the end of a workout. Whether it's
a resistance training workout or a cardiovascular workout your body
temperature will be raised. It also saves time stretching this way.
Key Points For
Effective Stretching
1.
Perform stretching exercises when your body is warm. Ideally at the end of
a session to increase flexibility or before a session after 5-10 minutes
of light aerobic exercise.
2.
Complete a range of stretching exercises for different muscle groups.
Pay
particular attention to the muscle groups that are involved in soccer.
3.
Hold each stretch for 10-20 seconds. Initial tightness should gradually
diminish as you hold the stretch.
4.
Repeat each of the stretching exercises 2-3 times in succession.
5.
Perform these stretching exercises at least 3 times a week and always
before a workout.
6.
Ease slowly in and out of the stretch. Do not bounce! Breathe out as you
stretch and continue to breathe as you hold it.
7.
If you feel any pain whatsoever... stop immediately.
Course Contributor
Phil Davies
