Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips on how to stretch properly and get warmed up for your next workout.
1. Develop a routine.
Your stretching exercises should take about twenty minutes. It may seem like a lot, but that is about the time needed to get completely warmed up. If you are taking an exercise class that has a built-in warm up section, you probably won’t have to do quite this much, but it is important to develop a 20 minute routine of stretches. You may need to consult with a personal trainer, since there are many disciplines that will require a different type of stretching. For example, the stretches for someone that is going to go lift weights will be slightly different from someone that will be running on a treadmill.
2. Never rush.
Stretches are not hard and fast, you’ve got to take your time and work into them. Start off very slowly and gradually increase your pace. It is best to really use that twenty minutes to get your muscles warmed up and your tendons flexing properly. If you are mostly sedentary, it may take a little bit longer at first to get everything working the right way. Take the time that it takes and don’t worry about taking too long. You are still moving around and burning calories, so it’s not taking away from your exercise routine.
3. Hold your stretches.
When you go into a stretch position, you can’t immediately snap out of it. Hold each stretch exercise for a count of ten seconds. One thing that is vital to remember here is that you should never, ever bounce. A stretch is a fluid movement, not a bouncing one. Bouncing is definitely a great way to cause an injury and harm your muscles. Try breathing slowly to help you reduce the urge to bounce.
4. Burning is bad.
If you feel burning or pulling during your stretches, you may not be doing them properly. While it is normal to feel a little pull as you get warmed up, too much is a sign that your body isn’t ready for that particular stretch yet. Start by running in place for a few minutes to get your blood pumping and your muscles ready. Then you can start your other stretches. If at any time you feel a burn or actual pain, stop and return to your resting position. Working through pain is never recommended.
5. Don’t forget you have two sides.
One of the most common mistakes made in stretching is failing to stretch both sides of your body adequately. We all have a side that we favor and a side that is not as flexible. Focus on both and make sure you do the exact same stretches for both sides, for the exact same amount of repetitions. This will help your entire body get warmed up the right way and help prevent injuries.
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Originally posted 2008-12-01 12:30:16. Republished by Blog Post Promoter
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4 comments ↓
Im great at stretching between sets when I lift and NOT SO GREAT at any other time.
Im Suzy Average American in that I think “ok I have 30 minutes. should I run OR should I stretch?” and I always pick the former.
not good…thanks for the reminder.
Wow 20 minutes? Is that really necessary? Can’t i just have one or two 20-30 minute stretching sessions?
Your post is correct except for the length of time. Stretching for that long is absolutely unnecessary unless you have some type of physical problem.
Five minutes is more than adequate time, and when lifting weights always do a warm up set for each exercise.
I’m 50 years old and have never stretched more than 2 minutes, but then again I am in better shape then most people half my age LOL.
“we have to stretch before we exercise” (!?!)
In my opinion, you have to warm up before exercise and stretch afterwards. If you want to do some stretching before it should be only mild dynamic stretching.
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