Stretching Routine to Prevent Injuries

People are often question whеthеr оr nоt they ѕhоuld tо bе implementing a stretching routine into their daily activities. The things thеу should bе asking are when and how thеу should bе stretching. Stretching increases your flexibility, whісh wіll give you greater range of motion аnd will lower your chance for an injury. Quіte a few sports injuries can be prevented whеn you apply an appropriate stretching routine in your workout.

Stretching before you start any king of workout is extremely important in order to avoid injuries, however if streching is done incorrectly you mar bring about just as much injury as you prevent. The most important step if to first warm up your muscle tissue. Cold muscles are far more likely to end up damaged than correctly warmed up muscles. Light cardio workout for 5-10 minutes will raise you body temperature to a nice level and your muscles are going to be much more receptive to the stretch. Imagine your body as a high performance race car. You would not just jump in, turn the key and take off without warming up prior to racing so if functions at it’s highest possible level.

light cardio stretching routine injuries

Excellent ways to ensure that your muscles are not injured while stretching

  1. Never stretch until it hurts! The majority of people think that there’s ‘no gain without pain’. This is never the case – you should only ever stretch to a position that is comfortable for you, and then hold this position for about 20-30 seconds.
  2. Breathe through your stretches. Some people hold their breath during their stretch routines, but when you practice deep breathing exercises, it helps you perform a deeper stretch for your muscles.
  3. Many people see the stretching as a warm up, but it’s really important that your muscles are actually warmed up before you stretch, so always walk or jog for a few minutes to get blood flowing to your muscles.
  4. After your workout, you can stretch after you take a warm bath or shower. The hot water will help relax your muscles, and the after workout stretch will feel good.
  5. Never bounce while you are stretching. You may have seen athletes on TV do this, but it is very dangerous because instead of stopping injuries you could actually cause yourself serious harm.

The most important muscles that you need to stretch are not always your leg muscles. Of course, it is important to stretch your calf muscles, quadriceps, and hamstrings, but you also need to stretch her shoudlers, abs, neck, and back.

Try to be a bit more creative than just bending over and trying to touch your toes. Add in some other stretching exercises such as the splits and lunges. You can even work in some calf stretches by standing on a step and then dropping your heelps – be sure to stop before it becomes uncomfortable though.

Whenever you stretch, make your movements slow and precise for the best results. You want to keep some tension on the muscles to help them stretch, but never stretch to the point where you’re in pain.

Precaution

For those who are injured it is suggested that you do not continue your normal stretching routine without first talking to your physician or physical therapist. Persistent stretching of a damaged muscle often makes the problem more serious and can lengthen your recovery time. Always consult with a health care doctor before beginning any kind of workout routines.