Stretching to the Limits

Stretching is limbering up before and after any strength training.  If you have to do Stretching before a workout you must have at least warmed up because extending cold muscles can directly contribute to pulled and torn muscles.  However extending out can help prevent injury when working out and to aid in recovery after strength training. 

Benefits can be had when Stretching as needed and as appropriately done.  It can increase flexibility and joint range of motion as well as correct exercise posture.  Your muscles become relaxed and provide you with better sports coordination.  You need to stretch your neck, legs and sides.  It is strictly said not to bounce when doing your stretches.   When it hurts stop at all cost.  Relax to where it feels comfortable and hold that stretch.

There are different ways of stretches for different parts of the body.  For upper body stretches like the neck, it is advice not to roll the neck but instead put your chin to your chest and let gravity pull your head forward.  Then let your head drop from side to side. The next thing to do is to look up as in dropping you head to the back. After the neck you have to do shoulder stretches, upper arm stretch, and upper back stretch.  You also need to do chest stretch, abdomen stretch, side strech and lower back stretch.

Going over the shoulder stretch is taking your right hand and go over your shoulder as fas back as you can stretch.  For your upper arm stretch cross your right arm  across your chest toward your left side, keeoping your elbow straight.  With the inside of your left elbow or left hand push your right arm back toward of your body.  Stretching the upper parts of your body can promote good posture. 

Stretching your chest you need to clasp you hands together behind your back with your palms together. With your elbows straight, lift your hands out and up behind  you as far as possible.  To complete the upper part of the body Stretching, clasp  your hands together above your head with your arms slightly bent.  Facing front bend to the right at the waist.  The lower back stretch will see you in a seated positon with your legs out in front of you.  Bend your right knee  to a 90degree angle and cross over your right foot to your left leg.  Your left leg should remain straight.  From that postion twist your body trunk to the right placing your left elbow on top  of your right knee.  Then push your elbow against your right knee.  Then release and switch sides.

As you push and extend out, you should be able to feel the Stretching as you go along. The lower part of the body should also be stretched as well.  Your hamstring  muscle runs along the back of your upper leg.  To do the hamstring stretch  you lie on the floor and rest your left heel against the wall with the left knee slightly bent . Yhen slowly straighten your left leg until you feel a stretch along the back of your thigh.  Then hold it for at least 30 seconds to 60 seconds. 

To carry out the groin stretch sit with your feet in front of you.  Place the bottom of your feet together and let your knees fall to the sides.  Grasp your ankles and pull your feet toward you as close as possible.  While holding your ankles place your elbows on the inside of your knees and push them down.  The pushing can cause you to feel the stretches.  You just have to be consistent. 

Stretching major muscle groups is a vital part of your strength training.  The thing to remember is to keep it gentle and breathe freely as you hold each stretch.  Tension is to be expected but if pain ensues you are overdoing it.