Do’s and Don’ts of Stretching

Do’s and Don’ts of StretchingIf you are a health conscious individual or an athlete, either way, you should never ignore the worth of stretching your body regularly. This is very helpful, given that it’s done properly.

Indeed, you read it right. There are also particular disadvantages in stretching and these might give you something to worry about. But were not here to give you worries, and in fact, we’ll be giving you some heads-up tips to on what we should Do and what to avoid when were on our way to our stretching routines.

Are you ready? Here are the lists to help your stretching habits become health-beneficial as intended. It’s all about being healthy after all.

Let’s begin.

DO’s of Stretching

  1. Do warm Ups before stretching because this will make the muscles, ligaments, and tendons be easily stretched.
  2. Do the 30-second stretching per muscle group. The minimum time per stretch will 10 seconds. In most healthy people, this is adequately helpful to increase range of motion. But let the muscle lengthen slowly because it must not be forced.
  3. Do make sure that the muscles are warm and not cold after warm-up and workout.
  4. Do contract-relax and hold-relax in stretching and do breather deeply through each stretch.Do learn to listen to your own body so that you will know its capacity.

 

DON’Ts of Stretching

  1. Don’t overstretch your muscles to the point that you are hurting yourself. Be patient enough.
  2. Don’t bounce the stretch because instead of lengthening your muscles effectively, the opposite will occur.
  3. Don’t overextend your joints in stretching. Bending them farther than it is meant to go could cause injury.
  4. Don’t do stretching when you are planning to run and do other intensive physical activities.

 

Stretching is good to the human’s health but you should see to it that you are always doing it properly.

Overstretching? Should you be worried?

overstretching cartoonI hear this a lot- ‘I want to gain benefit from stretching, but I don’t want to injure myself and defeat the purpose of stretching to begin with.’  This is a valid point.  Many people will strain a muscle or surround connective tissues from over stretching.  There are two main pieces to this:  the muscle and the surrounding connective tissue.  When a muscle is over stretched it creates micro-tears in the muscle fibers.  This can lead to soreness and the ‘pulled muscle’ feeling.

Stretching also targets the surrounding connective tissues. Over stretching the connective tissue can cause the tissue to not rebound like it should and can lead to it loosing it’s inherent elasticity.  If this is done routinely it can cause surrounding joint instability.