Stretching Exercises - 10 Things You Should Know About Stretching
Stretching Exercises is a very important part of your exercise routine to help you lose weight, trim down and become supple. There are still people that believe you have to stretch before you start exercising. Strictly speaking it has been proved wrong. If you stretch while your muscles are still cold, you can very easily injure your self.
On the other hand, it is most important to do stretching at the end of your workout to prevent stiffness and to improve suppleness which gives you that "streamlines" look. If you do your stretches the correct way, you can literally stretch yourself into two dress sizes smaller!
There are certain things to keep in mind when doing stretches, here is a list of the most important precautions and tips to ensure you get the most out of your stretching:
1. Always stretch after a workout:
To increase your flexibility and to avoid injuries, stretch after a workout. Very few people know that stretching after workout, when muscles are still warm, will increase flexibility and prevent stiffness.
2. Hold your stretching position for at least sixty seconds:
Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds may be enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.
3. Hold your stretch and then slowly return to normal:
Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is termed bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You can do this exercise repeatedly in this careful way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
4. Build up slowly:
Work slowly in increments instead of immediately proceeding to the hardest exercises or positions.
5. Make sure that you have stretched all muscle groups when you are doing your stretching exercises:
Some people, even those with strong bodies, 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.
6. Do your stretching exercises regularly:
Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. When you do your workout keep only your capabilities in mind and not that of others.
Do not force yourself to do exercises that you are not yet capable of simply because there are people who can do it. Increase your stretching exercises slowly. Listen to your body. There are days when your body may be too tired and you may have to consider taking it slower.
8. You have to learn to rest:
Rest in between sets to make sure that the body has enough time to recover. It is advisable that you do not work the same muscle groups two days in a row. Your muscles repair and grow during rest periods when you are working out.
9. Do not neglect aerobic exercises:
Do aerobic exercises to strengthen your heart and help with burning calories. Aerobic exercises are those physical activities that need more oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Use music to increase your intensity and endurance:
Music may help you when you want to train for longer periods or when you wish to increase the intensity of all your exercises as well as your stretching exercises. You can use mp3 players, CD players or lightweight am radio receivers for this. Make sure that you bring your headset with you so you would not disturb the other people who might not enjoy music while exercising.
Apart from preventing injuries and increasing your limits, it is also believed that stretching is good for a tired body and that it is beneficial for a stressed mind and spirit.
Stretching exercises is a very important part of a weight loss plan. So, in how can I lose fat, stretching playes an important role!
Have a look at some of the stretching exercises that are easy and very effective
Weight foreward, back heel on the floor | 
Back heel on the floor, front toes lifted, stretching back of front leg. | 
Stretching the front muscles of your thigh. | 
Stretch up and to the side. | 
Pulling the elbow in with your other hand. | 
Lock your fingers and pull to the back. | 
Lock your fingers and pull up. | 
Stretch your arms to the side. | 
Make sure your toes are pointing upwards. | 
Feel the pull on the back and outside of the lifted thigh. push it inwards with the other arm or hand | 
Push your thighs down with your arms. | 
Pull your legs to your chest. | The following stretches are alternative and extra stretches you can do if you wish and some of them if you can and dare! | 
Make sure you flex the toe upward here to get the full benefit of the stretch. | 
Pull the elbow in to stretch the front of the arm. | 
Bend sideways and do not bend the body foreward. | 
Lock the fingers and stretch forewards | 
The younger ones can try this! | 
This one once again stretches the arm muscles. | 
This one stretches the inner thigh muscles. |
| 
