Stretching
There are a lot of different
types of stretches but when you are starting a fitness program you only have to worry about a couple. They are dynamic and
static Stretching.
Static
Static Stretching involves holding a stretch. It should be done in your warm up and cool down. Stretching increases
muscle length and flexibility, which reduces the chance of getting an injury. Click here for some static stretches that should be performed daily to maintain muscle health. To increase your flexibility the stretches
need to be held for more than 15 seconds. Relax the muscle that is being stretched and you should feel your muscle stretching.
When you stretch NEVER bounce because you could pull or tear the muscle you are trying to stretch. You should not feel
any pain. If you do feel pain reduce the stretch.
Dynamic
Dynamic stretching involves moving parts
of your body gently and gradually increasing reach, speed of movement, or both. You have to gradually increase the movement
until you reach your full range of motion. Dynamic stretching improves
dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout. You should perform 8-12
repetitions or until your muscles start to feel tired. If you keep going when your muscles get tired the muscles will loose
elasticity and therfore will loose flexibility. Click here for dynamic stretches.
