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5 Things You Should Know About Stretching


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Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.  Here are some of them.


1.  To increase your flexibility and to avoid injuries, stretch before and after workout.  Stretching before workout prevents injuries during the exercises, stretching after workout, when muscles are still warm, can increase flexibility.


2.  Hold your stretching position for more than 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.


3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.  When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.


4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.


5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head.


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  • 3 weeks later...

Great thread..I am also doing stretching exercise on daily bases first thing in morning. Yes, you are right..Better flexibility improves my performance in physical activities or decrease the risk of injuries by helping my joints move through their full range of motion and enabling my muscles to work most effectively. .Thanks for sharing :-)




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  • 2 weeks later...

My stepdad just threw his back out what would be a good way to prevent that from happening

Depends on how he did it.  He should see his doctor first, to determine the severity of the injury, then follow through with the exercise regime specific for the injury to help him rehabilitate and prevent further damage.

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