THE BENEFIT OF STRETCHING * Flexibility allows us to accomplish everyday tasks * More demanding task such as jumping and throwing or swim are easier if the joints can go through a full range of motion with minimal efforts IMPROVED CIRCULATION Stretching increases blood flow to your muscles. Blood flow brings nourishment and get rid of waste by-products in muscle tissue BETTER POSTURE Keeps muscle from getting tight, allow to maintain good posture, good posture can minimize discomfort and keep aches and pain at a minimum STRESS RELIEF Stretching relaxes tight, tense muscles that often accompany stress ENHANCED COORDINATION Maintaining the full range of motion through your joints keep you in a better balance, helps keep you mobile and less prone to injury from fall. SOME RISKY STRETCHES * THE YOGA PLOUGH * THE TRADITIONAL BACK BEND * THE TRADITIONAL HURDLE STRETCH * STRAIGHT- LEGGED STRETCH TOE TOUCHES TORSO TWIST * FULL NECK ROTATIONS SOME EXCELLENT DYNAMIC STRETCHES * ARM CIRCLES * WALKING LUNGES * TRUNK ROTATIONS * HAMSTRING STRETCHES USING AN EXERCISE BAND * GROIN STRETCH ON A STABILITY BALL Donts when STRETCHING * Dont force it to the point of pain * Elderly persons should be treated with care * Avoid vigorous stretching after body part was immobilized after long time * Avoid stretching swollen joints * Avoid over stretching weak muscles * Use great care in applying passive stretch to a partner, go slowly and ask for feed backs * Persons with high blood pressure should avoid PNF techniques because isometric contraction may increase blood pressure excessively * Beginners should use static stretch rather than ballistic stretching * Athletes who use sport- specific ballistic stretching should proceed this type of stretching with static stretching
Posted on: Sat, 18 Jan 2014 00:56:00 +0000
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