Stretching plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. That's why it's such an important part of warming up before physical activity and cooling down after.
Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively giving you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity.
A good routine should work each of the major muscle groups, and needn't take long. Five to 10 minutes is all you need. Try these Rules to Stretch By before you begin:
* Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
* Stretches should always be gradual and gentle.
* Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
* Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
* Stretch only to the point of resistance; if the stretch hurts, you're pushing too hard.
* Don't rush through your stretching routine. Take your time - use it to prepare yourself mentally and physically for your workout. Visualize your success. See yourself in a smaller size! Or reaching that finish line.
Who needs the frustration from getting involved in an activity you enjoy, only to injure yourself and be forced into rehab? Although some injuries may be unavoidable, proper conditioning and attention to the details of warm-ups, cool-downs, and stretching will help keep your muscles healthy!
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