you participate in sports or not increasing your muscle flexibility is
good for your body. Here are some ideas on how to increase your muscle
flexibility through proper stretching.
The first thing you need to do before playing sports or going for a run or
just walking to get exercise is do a proper muscle warm up. You need
to take from 5 to 10 minutes to stretch your muscles for a good warm
up. Remember you warm up to stretch you do not stretch to warm up.
Depending on your body type determines how long you take. A lean body
will take a shorter time to get warm the a stocky body type. Your
stretching routine should be gentle and relaxing. You should take long
and relaxed breaths with each muscle stretch.
Regular stretching before exercise with help reduce injuries. Tight
muscles are more prone to injuries and strains. Laying on your back
and pulling your knee to your chest and hold for a 5 count will
increase your hamstring flexibility before jogging or walking. In a
standing position cross your ankles and bend over a touch your toes
for a five count. Its ok to bend your knees a little to relieve
pressure on your lower back. Make sure to breath slowly letting out
the breath at the end of the stretch.
Stretching does many things for the body. It increases the elasticity of
soft tissue and decreases your chance for injury by making your body
more flexible. It is best to do a proper warm-up before stretching.
You can jog for 5-10 minutes to warm up your muscles. New research has
shown that a dynamic stretching protocol prior to exercise is best.
Dynamic protocols are a way to move in a functional way. For this type
of warm-up you need progressive, continuous movements such as high
knees, butt kicks, lunges, forward and lateral movements, skips, and
any change of direction exercises.
Cross training is a great way to loose weight. Your body gets used to
doing the same thing everyday. It needs a change. If you do the same
workouts your body will adapt and no longer be affected by what you
are doing. Change is essential to overall fitness and health. When you
are doing something you enjoy, and something different it is easier to
keep up a routine because boredom is not as much of a problem.
Overall, cross training helps to prevent injuries, burnout, and
exhaustion, while at the same time improving strength, fitness, mental
and physical health, and happiness.
Deep breathing will help you relax and get oxygen to the injured area
which will lesson the pain. Meditation of soothing imagery such as
laying on a beach, floating in space,etc should be included with your
deep breathing. Therapeutic massage of the muscles, tendons, and
ligaments is also vital to help you recover. You need to acknowledge
the pain and what area of the body it is centered in. This will help
your mind focus on the internal healing process.