stretching exercise|diet & fitness

Stretching is a good way to cool down after aerobic or strength training exercises because it helps prevent injuries and maintain flexibility.

For people with osteoporosis it actually reduces back pain as well as other physical problems. static stretching can also be a terrific way for you to revitalize yourself in as little as two minutes.

The "One Legged Stork" is an example of a balance exercise and the "Shoulder Stretch" is a strength training exercise. Both will help to improve your posture and increase the flexibility in your back. Stretching exercises are used in injury prevention, injury rehabilitation, preparation (warm up) for stretching exercise, diet & fitness, and for recovery after exercise. working out The specific exercises and method of stretching used will differ for each of these applications.

The great thing about most stretching exercises are that they require little or no fitness equipment, just your time and effort. There are many different types of stretching, and each have their specific purpose and benefits. You also need to chose the stretches that are relevant to your sport and activity. Static, passive or active methods produce far fewer instances of muscle soreness, injury and damage to connective tissues than dynamic or ballistic methods.diet & fitness Static methods are also advantageous as they are simple to carry out and may be conducted virtually anywhere. For maximum gains in flexibility in the shortest possible time the PNF technique is the most appropriate. Where the technique requires ballistic movement then ballistic stretches may be also appropriate

A consistent stretching routine is essential for all equine athletes, and should be included in any training or conditioning program. Routine stretching programs optimize performance and assist in preventing injury. The safest and best results are achieved when stretching after or during warm-up and cool-down. working out If you have an existing injury or any other physical problem you should consult your doctor prior to starting a stretching program.

Stretching benefits include:

• Improves performance
• Increases range of motion allowing you to increase lateral movement
• Improves circulation
• Reduces tension and resistance in muscles, tendons, ligaments, and joint capsules
• Improves strength of muscle contraction
• Gently lengthens and stretches scar tissue in the tendons promoting realignment of the collagen fibers
• Reduces muscle stiffness &/or soreness after a working out
• Allows muscles to require less exertion and energy which decreases fatigue
• Improves flexibility allowing more shock absorption and reduces risk of injury
• Reduces warm-up time which conserves energy for exertion

• Use Static Stretching
• Static stretching involves a slow, gradual and controlled elongation of the muscle though the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain).
• Always Warm-Up Before Static Stretching
• A warm muscle is much more easily stretched than a cold muscle
• Stretch Before and After Exercise
• I recommend stretching both before and after exercise, each for different reasons. Stretching before an activity (after the warm-up) improves dynamic flexibility and reduces the chance of injury.
• Stretch Between Weightlifting Sets
• Both strength training and flexibility training are so important for everyone
• Stretch Before and After Cardiovascular Exercise
• If it is your day off from strength training and you are just doing your cardiovascular exercise routine, first warm-up for 5-10 minutes at a low intensity (50-60 percent of your maximum heart rate ) and stretch the muscles used

 

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