Keeping Muscles Healthy

Are you a little stiff after a good workout? Do you wake up with stiff muscles? Stretching, plays a vital role in keeping muscles and joints strong and pliable. Stretching helps keep muscles less susceptible to injury. That is why it is such a critical part of warming up before exercise and physical activity and cooling down after. Stretching during the warm-up and cool down phases will help prevent muscle pulls and strains, as well as the general aches and pains that can occur after exercising.

Spending just a few minutes each day performing a series of slow, deliberate stretches can also help you manage stress more effectively. It gives you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity. Many find Yoga helpful in reducing stress and improving overall health.

Check your local library, Amazon, or your favorite bookstore for books on yoga and stretching. Family Video offers free fitness videos - grab one about yoga and learn that ancient art of stretcheing! A good routine should work each of the major muscle groups, and doesn't have to take long. Five to 10 minutes is all you really need. Keep the following tips in mind while you stretch before and after your work out:

* Warm up before stretching: 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. Take your time. Enjoy the quiet and concentrate on your breathing and the muscles you’re stretching.

* Hold each stretch in a stable position for 10 to 20 seconds, allowing the muscle to lengthen slowly.

* Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen and can diminish the benefits of your stetching.

* Stretch only to the point of resistance; if the stretch starts to hurt, you’re over doing it. Don't push too hard.

* Don’t rush through the stretching routine; use it to prepare yourself mentally and physically for activity. And as a crucial part of your cool down. Savor the time taking care of your self. Mentally celebrate your healthy success!

* Enjoy the moment. Focus on the muscles you are stretching. Concentrate on your breathing. Building healthy, flexible muscles is an important part of getting in shape.