Stretching To Improve Everything

Stretching is just one piece of the workout puzzle that helps athletes to achieve peak performance. But, done in the wrong way at the wrong time with the wrong methods and you actually do more harm than good.

So if there is such potential for problems why would you stretch?

To move our skeletal system around we have muscles attached to bones. Muscles do one thing – they contract. That is how they work. All action is due to muscle contraction. If muscles only contract they then become tighter and tighter making the opposite movement more difficult.

Take your arm as an example. To bend your arm at the elbow your bicep muscle contracts. To straighten the arm your tricep muscle contracts, passively stretching the bicep muscle.

Now, to be stronger muscles need more contractile strength. To get more contractile strength they must get longer. Therein lies a reason to stretch.

Stretching also gives a joint more extension when moving. You must be careful not to allow the joint to become too flexible however. Stretching helps to prevent injuries because the muscles are longer and the joints more flexible.

Stretching also promotes faster recovery from intense workouts since it helps to remove toxins and waste products from the muscles. It promotes better posture and balance, improves your coordination and circulation. Stretching relaxes the body, reduces stress and just feels good!

There are also specific rules to stretching that will prevent injury and enhance your performance. There are two types of stretching that benefit athletes: static and proprioceptive neuromuscular facilitation (PNF). PNF is best left to those who are familiar with the techniques and can be spotted by a professional when first learning.

Static stretching is most often used. Basic rules include no bouncing since it stresses the muscles and tendons. It is started by slowly moving the joint to it’s end range of motion. You’ll feel a gentle pulling. Hold that position for 20-30 seconds and then release. Do not stretch to the point of pain because you’ll cause injury to the muscles. A set of 3-5 stretches done on one muscle group is sufficient to gain the benefits. Stretch one muscle group and then the opposing group. For example stretch the bicep muscle and then the tricep muscles.

Stretching should always be done separate from your workout or at the very least, after a workout. Your muscles should be warmed but stretching before a workout can actually hinder your performance.

The benefits of stretching far outweigh the potential problems, especially when done correctly and after your workout. You’ll find you are less stressed, have better mobility, posture, circulation and recover faster from intense workouts. Stretching can improve your performance and even help you sleep better!

Article Source: http://www.content.onlypunjab.com

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