triceps stretch
So what is a stretch?
A stretch it is when you extend and hold muscles in any position for any length of time. The reasons we do this are simple, as muscles stretch they get longer, this increase blood flow and promotes healing after exercise or activity.
One of the major benefits of Stretching is that it improves your flexibility. Regular Stretching can help retain your flexibility and a good range of motion when you grow old, not only for exercising but for your daily activities as well.
Stretching out before exercising is an important, and often neglected, step in your workout. A good routine should be established, and following the suggestions below will help you on your way.
Focus on those Muscles
Whether you’re in the gym, on the track, or anywhere else, it’s important to know what your workout will involve. Understanding which muscles will be worked is the only way to know how to best stretch out.
While a good overall routine is helpful, your emphasis should be on the muscles that will be most heavily involved in your workout.
Warming Up
Warm up before stretching. Just some easy walking or a light jog will be sufficient to warm up your muscles, but it will make the stretching session much more valuable.
You don’t need to touch your toes right away, you should begin slowly and push yourself as your muscles loosen up. Stretching too much, too soon can be painful and you risk injury.
Once you feel your muscles reaching their limit, hold the position for a count of 10. Then push yourself a little further and hold again for a count of 10.
Try not to rush your stretching routine. If you’re going to have to cut your workout short, don’t skip or shorten the stretching. This is more important than an extra set of reps or another half mile.
Once you’re finished working out, stretch again. Not only is it an excellent way to cool down from your workout, but this is the time that you will improve your flexibility the most.
Here Are Some Other Good Tips -
No bouncing - You will get the best stretch, and prevent injuries if you avoid bouncing. Instead, hold the stretch, and feel a constant pull in the muscles.
Remember to stretch both sides. Many people have a tendency to under-stretch the ‘healthy’ side after an injury. Use the same stretches, for the same amount of time, for both sides of your body.
Gym trainers, physical therapists, exercise instructors will all know great ways to stretch. When you’re getting started, have someone knowledgeable watch your routine and offer their suggestions.
