Stretching Exercises are the most neglected, especially when one has a shortage of time, and wants to do the workout in a short time. But that shortcut may actually put you out of action for some time as a result of workout related injuries.
Before you start with your exercise regime, it is always suggested that you do some warm-up exercises first to stretch your entire body so that you don’t injure your muscle or have any wear and tear while you exercise.
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Warm up exercises have several benefits and most importantly are known to make your body more flexible.
Every physician or physical trainer will always tell you that stretching and warm up exercises are a must before your actual exercising regimen. There are some other guidelines that you can follow to avoid injuries while exercising.
Make it Part of Your Workout
The most important point to remember is to do some stretching before you do any other exercises. Stretching helps to warm up your body muscles, making them flexible for exercising and thus preventing any wear and tear or injuries. In fact stretching after exercise increases flexibility of the muscles much more. Light equipment like resistance bands or exercise balls can be used to help you do your stretching in an effective manner.
Stretch Out Your Entire Body
You should make sure you include all body parts while stretching. Some people tend to ignore the neck or fingers, toes etc. Every body part or muscle requires a warm up before the actual exercising, hence it is very important that you include your whole body while stretching. You could try to move your neck sideways or stretch your palms and fingers, rotate your feet etc.
Keep it Simple
If you want to improve on the flexibility of your muscles, you should try to maintain and hold your stretching exercise position for at least 60 seconds. If you want to just warm up, 20 seconds are more than enough.
Don’t get overenthusiastic and start with difficult exercises right from the start. Advance towards it slowly to avoid injuries. Also, exercise as per your abilities rather than trying to imitate someone else and do more than you can take.
Rest is Important
Resting is just as much important as exercising. You should take ample rest in between exercises since your body needs enough time to recoup. You should also avoid exercising on the same muscles for a long period of time
Have Variety of Exercises
Try and include aerobic exercises such as swimming, running etc which are very good for the heart. Aerobics help pump more blood and oxygen to every part of your body, which is a very good thing. You can also listen to music while exercising, which will make it relaxing and enjoyable.
Summary
Stretching has several benefits and should form a necessary part of your workout session. Before exercising, it is important that you stretch and warm up to avoid muscle injuries. Try stretching the various parts of your body. You should also take ample precautions while stretching which includes enough rest and relaxation, giving a chance for your muscles to recoup after the work out. So don’t skip stretching exercises.
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