S-T-R-E-T-C-H Into Spring
The days are getting longer and warmer and if you're like most of us, you're eager to get outdoors and shake off the weariness of winter. Before you hit the pavement and kick your exercise routine into high gear, be sure to warm up your muscles and stretch yourself into shape.
Spring injuries are easy to come by and common among the overly zealous eager to tear up the basketball or tennis court once the sun warms the great outdoors. They fail to ease their way into shape and end up pulling a hamstring the first day out. No matter how limber you were last Fall, chances are the winter months have whittled away a good portion of that and you've got to rebuild your stamina, endurance and flexibility.
Ask any fitness trainer and they will tell you to not scrimp on your stretching. But before you hit the mats, you need to warm up your muscles to avoid unnecessary injury to your ligaments or tendons. The best way to do that is to take a five to 10 minute walk, pumping your arms as you go.
Ease into your stretching routine slowly and remember to take deep breaths through your nose and exhale through your mouth. Ample oxygen flow will keep you from getting dizzy and feed oxygen to your bloodstream. Let your muscles lengthen slowly and hold each stretch at least 20-30 seconds. As a rule, a pulling sensation and mild discomfort that eases as you stretch is normal. Don't force your muscles if you feel strain. Stop if you feel pain. Overextending your joints can cause injury and won't help with flexibility.
Remember, stretching is a form of passive exercise and like all exercise, it's important to keep your body properly hydrated. Be sure to stretch all your muscle groups in balance from left to right and back to front - if you stretch the front of your thighs (quadriceps), take time to stretch the back of the thighs (hamstrings) as well. Stretch your whole body, your arms, back, neck, and torso, not just your legs. Avoid the temptation to bounce a stretch - it shortens your muscles instead of lengthening them and is less effective. Maintain good posture and, when you can, set your shoulders back and head straight.
You may already know the benefits of stretching prior to your workout but a lesser known technique is to stretch once again after a workout to warm down and release the tension in your muscles that build up during your workout.
And lastly, stretching while in the shower is also a great way to limber up. As long as you are careful to watch your footing, you can stretch your neck, bend over and slowly touch your toes, and one by one bend your knees. As your body temperature warms from the shower, your muscles become more pliable and you can stretch with the aid of therapeutic warm water.
The benefits of stretching are tenfold. You'll be more flexible, increase your range of motion, promote circulation, and prevent those pesky joint strains that keep you watching your favorite sports from the sidelines - so be smart and stretch.
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