We focus on proper form and doing each exercise right at SkinSports in Anthem, AZ. Part of that includes warming up and cooling down, plus ensuring everyone gets a well-rounded workout, which includes strength, balance, endurance and flexibility training. Stretching is part of flexibility training and important for warming up and cooling down. Here are some stretching tips that you might find useful to maximize your flexibility and keep you safer as you workout.
There are many different types of stretching.
Dynamic, static and ballistic are just three types of stretching, but there are others. While ballistic stretching isn’t as popular, since it has a bigger potential for injury, dynamic and static stretching are most often part of workout routines. Dynamic stretching is best used before exercising as part of a warm-up. It should have many of the same movements and use the same muscles you’ll be using for exercise. It can include things light like leg swings and arm circles. Static stretches are best for cool down time. It works with already warmed muscles to relieve tightness and aid in recovery, while also increasing your flexibility. The head bend, quad stretch and hamstring stretch are examples.
Don’t bounce!
If you’re bouncing up and down, trying to get closer to touching your toes, you could be putting your muscle in danger. Bouncing while doing static stretching can increase the risk of torn or pulled muscles. It causes your body to constantly shift, which in turn can actually tighten the muscles and that’s where the problem occurs. If you’ve had a great workout and your muscles are warm, that’s the best time to stretch. Make your moves slow and steady.
If you’re working strictly on flexibility and devoting an entire session, you still need a warm-up and cool-down.
Don’t immediately begin a flexibility workout with stretching. It may seem odd that you’d need a warm-up or cool-down to do exercises that are stretches and often used to warm up and cool down, but very true. Jog in place, walk briskly or do something else to increase your body temperature, blood flow and heart rate. It can avoid the danger of injury that comes from trying to stretch cold muscles. The cool down stretches after you workout helps tighten the muscles, which also helps prevent injury.
- You should be doing stretching at least three times a week with ten to twenty minute sessions. Since you need to warm-up and cool-down each session, it’s the perfect time to include them. You’ll also benefit from a stretching routine the first thing in the morning.
- To benefit the most from stretches, make sure you’re breathing properly. It can help the body and mind relax. Deep, slow breathing helps release tension. In yoga, known for stretching, breathing technique is part of each movement. Don’t hold your breath.
- Work on opposing muscles and include many different muscle groups if you’re working on stretching. Vary your routine to work all muscle groups and keep boredom at bay.
- Stretching should never be painful. While you might feel some tension, it normally feels good to stretch. If it hurts or there’s a sharp pain, you’ve pushed yourself too far.
For more information, contact us today at Skin Sport Fitness