For those of you eager to get out there and start losing weight you must remember to stretch your muscles to get to most out of your workout and most importantly to prevent injury and pain. Every professional athlete knows for sure this fact as they warm up before each game before the home crowd. An unstretched muscle will be fatigued and tight and will not be able to work out and go through its complete motions without some painful protest and many have pushed passed this somewhat irrelevant thing in their head at least and have pushed their muscles passed their safe limits and caused painful injuries to occur. What this stretching does is that it warms up the muscle which makes working out a whole lot easier and way less painful and they also grow faster and healthier so if you really want large muscles you must work out. Muscles that are not stretched before a work out will run the risk of being ripped, strained or pulled and if this happens, you’ll need to take some time to recover which means no working out for a few days or even a few weeks and you’ll likely need an anti-inflammatory all natural drugs and treatment. A good pre-workout stretch will also help treat arthritis and achy joints can find relief in a good stretch and can serve as a great pain management activity for arthritis sufferers and will also prevent arthritis in people who are susceptible to joint pain.
Some tips for a good stretch include:
- Start your workout with a stretch routine and end your workout with a stretch routine and try to target all your muscle groups, major and minor, that will be using using during your workout.
- Hold each stretch for a slow count of 10 as stretches done hastily are ineffective.
- Do them slowly and pay attention to the stretch.
- Breathe into each stretch to take it one step deeper. Exhale on the exertion.
- A little pain is okay and means that the stretch is working; a lot of pain means you’ve gone too far so stop immediately and return to a light recovery stretch.
While your asleep and the muscles aren’t being used as much they tend to tighten up some so that in the morning the first thing that you should do is to stretch them by pulling them out of the tightness and getting them ready for another day. The best example that I have repeatedly seen is when my dog and or cat get up after a long a lazy nap and the first thing they do is do their famous bow stretch, there is a lot to be learned about this stretch and it has even been turned into a yoga technique which many accredit for pain relief and muscle stretching.
A simple exercise that you could do in the morning afternoon or at night even better before going to sleep is to:
- place your left hand on your left leg next to your body.
- Place your right hand over your left shoulder then place your fingers over the back and the palm in the front and firmly pull down on them and hold.
- After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do.
- When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds.
- Then reverse your hand positions and do your right side.
For best results relax your body first by taking a deep breath and exhaling then remain this relaxed. This is just one idea to get your stretching more in order but most importantly remember to do it before you work out or go jogging as you will reap more healthy benefits.