Stretching Tips To Avoid Injury

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Before fitness strength training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after a running workout.Everyone knows that stretching before a workout is beneficial, but what most people don't realize is that stretching after a workout can increase flexibility.

2.  Hold your stretching position for more than 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.While stretching, it's best to stay in that position for 30 seconds, then slowly retract.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.The neck always seems to be neglected during a workout.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it.Then, do the same to the sides and the back of the head.

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Exercise while only considering what you're capable of, and not of what others can achieve.Don't try to perform an exercise that you know are not capable of starting or finishing just because some others can do it.  Increase your limits slowly.Don't ignore your body.There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.  Learn to rest.  Rest in between sets and stations to make sure that the body has enough time to recover its energy.Also, it is advisable that you don't work the same muscle groups consecutively for two days.The muscles grow during the period when you rest and not when you are working out.

9.  Do aerobic exercises to strengthen your heart.An aerobics workout takes up the most oxygen.This includes cardiovascular exercises such as skipping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity.Your options are CD players, mp3 players, or strap arm radios for this purpose.Wear a headset so others are not disturbed by music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.