Stretching
Precautions
While you are stretching, you must remember to continue to breathe. Holding your breath during a stretch may increase your blood pressure above safe levels. If you continue to breathe as you stretch, your blood pressure should remain within normal limits.
Exercises that use rotation are not recommended for older people, particularly those with arthritis, because rotation exercises may damage the joints. These include such exercises as neck rotation, trunk rotation, arm circles and ankle rotation.
Note: Before beginning any exercise regime, be sure to check with your medical doctor for consent to begin.
Types of Stretches
There are two types of stretching. Ballistic stretching is a repetitive, bouncing stretch that research has shown is not good for the muscles and tendons. Static stretching is a low, continuous stretch. This type of stretch is recommended for stretching exercises.
How to Stretch
To properly stretch a muscle, you should try to lengthen the muscle to a point where you just feel the muscle stretching. Stretching should not hurt; the statement “no pain, no gain” has no place in a stretching program. Hold the stretch for six to 10 seconds, lengthening the muscle if it relaxes in that period of time. Relax, then repeat the exercise.
These are static stretches suitable for people of all ages. Hold each position six seconds by counting 1001, 1002, etc. Then relax. Repeat each exercise the number of times indicated. These exercises will relax muscle tension and strain caused by sitting in one place or position for a long time.
STRETCHING TIPS
1. Always do a light warm up before you stretch. For example walking, biking for 5-10 minutes. Never stretch when the muscles are cold.
2. Hold each stretch for 20-30 sec. Repeat it 1-2 times.
3. Stretch the muscle until you feel a slight discomfort and hold that position for 20-25 sec. Stretching should never be painful nor should you be contracting your muscles when you stretch.
4. Always breathe normally when you stretch. Feel the muscle relaxing as you exhale.
5. The common tight muscles are shoulders, chest, hip flexors, abs, and calves. Make sure to stretch these muscles.
STRETCHING MISTAKES
1. Rounding the lower back and upper back during stretching. Maintain the natural arch in your lower back and do not round your upper back. Proper posture is important even when you stretch.
2. Stretching too hard: If you stretch too hard, your muscles contract as a protective mechanism to prevent getting hurt. So do not try to force the stretch; stretching should be relaxing.
3. Not enough time: You have to hold the stretch for 20-30 sec and repeat it once or twice to improve flexibility.
