Before doing any kind of exercise, it is essential that you take the time to stretch your muscles. Not only will stretching help you to reduce the risk of injury from your exercise, but you will also be able to stimulate the blood flow through your body and get your heart pumping. Stretching helps your muscles to grow more effectively, as stretching loosens them up before and cools them down after exercise to ensure that they can expand effectively with the exercise that you are doing.

When doing exercise, don’t consider stretching as the prelude to your exercise. Instead, think of it as the first 10 or 15 and the last 5 or 10 minutes of your exercise program. You cannot skip stretching, but you should consider light exercise as an alternative to stretching. When you get down to the stretch, make sure to focus on the main muscle groups in your body, such as your neck, shoulders, chest, thighs, hips, and lower back. Make sure to stretch the muscles you are going to use for the exercise, and stretch both sides of your body evenly to ensure that your body is limbered up and ready for exercise.

When you bounce during stretches, you actually cause tiny tears in the muscle fibers. It is best to avoid bouncing, but simply hold the stretches without moving. Hold for between 30 and 40 seconds per stretch, and release slowly to avoid tears in the muscle that will cause scar tissue to form on the muscle and thus make the muscle tighter. Don’t stretch until you feel pain, but simply stretch until you feel the muscles slightly taut. Slowly pull the stretch further until you are comfortable with it, and hold it there. Pain is a bad sign when stretching, and you should avoid pulling until it hurts.

Stretching should be done according to the activity that you are doing. If you are going to run, make sure to stretch your lower back and neck along with your legs. If you are playing basketball, make sure that your shoulders and arms are limber along with your torso and legs. Remember that each sport will use, pull, and strain specific muscles, so stretch those muscles accordingly. Be faithful with your stretching, and be sure to do it before each activity. It may take up the time you are going to spend doing exercise, but it will be worth it to help you avoid injury.

Bring as much movement as possible into your stretching. Don’t only do static stretches, but try to do stretches that incorporate motion like Tai Chi movements. If you are warming up for a martial art, try doing the motions slowly before doing them at full intensity. Warm your muscles up before doing intense movements, and slowly increase the speed and intensity as your muscles become warm.

So utilize everything that you have learned by reading this article and start living a happy and healthy lifestyle.

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