Stretching part 2

Yesterday we focused on the importance of stretching; today we have some tips on how to stretch properly.

· Proper warm up - Stretching your muscles when they’re completely cold, will improve your chances of pulling a muscle. You should warm-up muscles proper to stretching. A light walk is a good idea. Also, try lightly moving your arms in circles to stimulate blood flow.

· Hold it for least 30 seconds - Proper stretching cannot be done in a hurry, it takes at least 30 seconds to stretch tissues safely and correctly. For extremely tight muscles stretch for up to a minute.

· Avoid bouncing - Bouncing while stretching is a sure way to pull a muscle. It causes small tears (micro tears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.

· Avoid pain - Stretching should not cause any pain. If you feel pain, you’ve stretched that particular muscle too much. Back off slightly until you don't feel any pain, and then continue your stretching.

· Breathe easy - Try to maintain natural breathing while you stretch, don't hold your breath.

· Stretch before and after your workout - Light warm-up stretching before your workout should be followed by more stretching afterward.

Source: Mayo Clinic

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