| Do you find yourself waking up each morning stiff | | | | Try some light stretching when you wake in the |
| and in pain? Do you find the same thing happening | | | | morning and before you go to bed at night to |
| after you workout or train? There's an easy way | | | | improve your general fitness. If you're an athlete |
| to get some relief. Just add some stretching to | | | | be sure to stretch both before and after you |
| your daily routine. Yes, I know you hate | | | | train. |
| stretching. Who's got the time anyway? But | | | | Stretching before exercise loosens your muscles |
| here's the trick: start small. Once you begin to feel | | | | so you can perform better. After you exercise |
| the benefits it'll be easier for you to keep at it. | | | | your muscles are warmer, so stretching aids in |
| Just like any expert in their field consistently | | | | making permanent changes. |
| hones their skills through repetition, the same | | | | Avoid over stretching |
| goes for stretching. Over time you really start to | | | | Hold where you feel the sensation of the stretch. |
| feel the benefits. | | | | Find a comfortable spot. Don't keep forcing. It |
| But why do we stretch? | | | | shouldn't be uncomfortable. If you over stretch, |
| The reason we stretch is because somewhere | | | | you irritate the muscle or the tendon. This could |
| along the line we've developed a short or tight | | | | lead to a strain or pain in the nerves. |
| muscle. This can be caused by overuse, repetitive | | | | But keep in mind the site of the pain doesn't |
| motions and poor posture. When you stretch | | | | always dictate the source. If you're feeling an |
| regularly, you start to make some permanent | | | | unusual amount of pain see your doctor or give |
| changes to your muscles. The once short muscles | | | | us a call. |
| start to elongate. You become more flexible. And | | | | Summing up: |
| your body just feels better. | | | | For improvements to your overall general fitness, |
| So how do you get started? | | | | stretching is a good idea. But remember |
| First recognize there are different types of | | | | permanent changes don't happen during one |
| stretches. We most frequently recommend the | | | | stretch. They happen over time. You need to |
| static stretch. So that's what we'll discuss today. | | | | keep working at it. It's like training. |
| What is a static stretch? | | | | So stretch like an expert. Start small to create a |
| A static stretch is the most common type of | | | | habit. Increase your frequency as you feel more |
| stretch. You hold the muscle in a certain position | | | | comfortable. Then you can say goodbye to those |
| for a period of time while the body is at rest. | | | | aches and pains. And reach new levels of |
| How long should you hold the stretch? | | | | performance in your training sessions. And reach |
| Usually 20-30 seconds per repetition. The | | | | new levels of performance in your training |
| tightness, or shortness, of the muscle determines | | | | sessions. |
| how often you should stretch. At the very least | | | | Not sure where to start? |
| you want to stretch once a day. Multiple times | | | | Be sure to consult your physician so they can |
| might be best depending on your situation. | | | | point you toward the stretches best suited to |
| When should you stretch? | | | | your needs. |