Information About Stretching Exercises

While stretching can promote flexibility, stretching too far actually can damage the muscles—particularly if you’re recovering form an injury. "A healthy muscle can elongate up to 1.6 times its length," suggests Pitchford, "but generally doesn’t respond well to that much stretching." By overstretching, you create an automatic myotatic reflex that actually will cause the muscle to recoil to protect itself from tearing and injury. Also, don’t bounce while stretching. Holding your stretch in a static position works best.nnStretching exercise is indeed one of the best forms of exercises for modern people, allowing us to keep healthy with minimal effort. With the help of this site, hopefully you would be able to lead a busy but happier and healthier lifestyle.nnStretching is a key component of a balanced exercise program. Performing stretching exercises daily can increase flexibility and maintain healthy joints. Regular flexibility exercises can make activities of daily living easier and improve physical activity.nPerformance.nnWarm up firstnnStretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.nnOne caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising.nnPiriformis StretchnnBegin on the hands and knees and bring the left knee in, resting it on the floor between your hands (you should be on the outside of the knee). Straighten the right leg out behind you and, if you can, bend forward and rest the forearms on the floor.nnAbdominal and lower back musclesnnLie face down on the ground in a prone position. Lift your body off the ground so that you are supported only by your forearms and toes. The elbows should be on the ground and should be almost directly below your shoulders. Your forearms and hands should be resting on the ground, pointed straight ahead, toes and feet should be shoulder width apart and your head in line with your spine.nnQuad StretchnnLie down on your side using elbow for balance. Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down. Switch legs.nnStair StretchnnStand on a step on the balls for your feet, hold the rail or wall for balance. Slow lower the heel of the injured foot to stretch the arch of your foot.nnAnkle BouncennLeaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce).Each time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet. 12 to 16 repetitions.nnChest Stretch nnClasp your hands together behind your back, with your palms together. Keeping your elbows straight, lift your hands out and up behind you as far as possible. You should be able to feel the stretch in your shoulders and chest. For a deeper stretch, bend over at the waist, with your arms above you and elbows still straight. Let gravity pull your arms as far as possible. Slowly stand up and release your hands.