Stretching is often neglected by weight lifters and body builders, placed low down on our lists of things to do after our workouts, yet it's a vital part of our post training routine. We have all heard or used the following excuse: "I'm too tired to stretch out this time but next time I will." All of us know that it's essential to consume proteins and carbohydrates directly after our workouts to help our muscle tissues recover, but did you know regular stretching can improve not only your flexibility, but also the recovery of your muscles themselves.
Other reported benefits from stretching include:
- Improved muscle balance around joints; this will improve your posture.
- Reduction of injuries from playing sports in our everyday life activities.
- Increase in the flow of nutrients supplied to muscle and cartilage by the blood stream, helping recovery.
- Improved flexibility. This is the range of motion of a joint.
Preparing to stretch out correctly
Stretching should not be practiced at the beginning of any workout. As your muscles are cold the risk of injury is increased. 5 to 10 minutes of cardiovascular activity is suitable as a general warm up, to increase the temperature of your muscles. Now you can practice light stretching before your workout.
It is more important to stretch out after your workout, as muscles tighten as a result of exercise. Stretching will loosen them and improve their range of motion. Hold a stretch for 10 to 60 seconds at the point of tension or tightness. This should only be mild tension and not to the point of pain.
Stretching is not recommended if any injury has been sustained to muscles, ligaments or joints. This will only cause further damage. If you feel pain when stretching seek advice from a medical practitioner before implementing any stretching routine.
