Monday, August 8, 2022

How to Stretch Properly Before Exercising

 


via Pexels



Do you stretch before you work out? If not, you should start. Stretching before you exercise can help improve your performance, prevent injuries, and make your workout feel easier. This blog post will discuss the best ways to stretch properly before exercising and also provide a few tips on how to make stretching more enjoyable!


Warm-up


First, it’s important to warm up your muscles before stretching. You can do this by walking or jogging for a few minutes or by doing some light calisthenics. This will help increase your heart rate and prepare your muscles for stretching.


Warming up before stretching is especially important if you’re going to be doing any type of strenuous activity, such as running or lifting weights. If you don’t warm up first, you may be more likely to injure yourself while stretching. In addition, warming up can help improve your range of motion and make stretching feel less uncomfortable. Once you’ve warmed up, you’re ready to start stretching. There are a few different ways to stretch, and each one has its own benefits.


Static stretches


One type of stretch is called a static stretch. This is where you position your body in a certain way and then hold the stretch for 30 seconds or more. Static stretches are best performed after your muscles are warm, such as after a light jog or walk.


Static stretches are beneficial because they help improve your flexibility. They’re also relatively easy to do and can be done anywhere. To perform a static stretch, simply reach out and grab onto something that you can use to support your weight, such as a tree branch or door frame. Then, lean into the object until you feel a gentle stretch in your muscles. Hold this position for 30 seconds or more before releasing. Repeat the stretch two or three times on each side. If you've had a recent injury, you can always consider using kt tape on a trapezius muscle to prevent back and neck pain.


If you’re looking to improve your flexibility, static stretches are a great option. However, they shouldn’t be done before strenuous activity, as they can actually decrease your power and performance.


Ballistic stretches


Ballistic stretching is a more dynamic form of stretching that involves bouncing or swinging your limbs. This type of stretch should only be performed when your muscles are warm, as it can lead to injuries if done cold. However, ballistic stretching can help improve your power and performance, making it a good option before strenuous activity.


To perform a ballistic stretch, start by standing tall with your feet shoulder-width apart. Then, reach down and grab onto your ankles or shins. From here, rapidly bounce up and down for 20-30 seconds. Be sure to keep your movements smooth and controlled – don’t jerk your body around! After the 20-30 seconds are up, release the stretch and repeat on the other side.


Ballistic stretching is a great way to prepare your muscles for activity. However, as with static stretches, it’s important only to do this when your muscles are warm. Otherwise, you could increase your risk of injury.


Stretching is an integral part of any exercise routine. It helps improve your performance, prevent injuries, and make your workout feel easier. Be sure to warm up before stretching and choose the right type of stretch for your needs. With a little practice, you’ll be stretching like a pro in no time!




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