Stretching, simply put, is the act of extending the body and limbs to the maximum point of resistance. It is a rather easy technique to master and should be done every day, but most of us put it off indefinitely, and the time eventually comes when our range of motion becomes quite restricted. By getting into a stretching routine before the muscles shrink and the joints lose all flexibility, we should be able to approach old range of motion, but it will take time.
Warm up stretches are always recommended before doing any physical training, and it is also a good idea to incorporate them into your post-workout routine. I have witnessed younger athletes go into competition without fully stretching out, but is a dangerous practice that most older participants have learned, perhaps the hard way, to avoid. Although there is little scientific evidence to support any claim that stretching will improve performance, it will probably even in the short-term provide greater flexibility, and that could aid in a minor way better mobility and quickness.
But primarily most people stretch to avoid injury. So taking this argument a step further, is there scientific proof that this is the case? Surprisingly there has not been a great deal of scientific research on the matter. We merely assume that it works, and if we pull a hamstring we assume we haven't stretched out enough. A major test a few years ago seems to indicate that merely by stretching prior to an event, if that was the only time you stretched, didn't decrease the risk of injury. However, people who stretched on a regular basis were far less likely to pull muscles and suffer similar ailments.
The following are some of the reasons why stretching may benefit you.
1. Increase your range of motion. This becomes even more important as we age, as it will keep us strong and flexible.
2. Prevent injury. As stated above, it is unclear of its benefits for preventing injury to athletes, but it will help us be stronger and more flexible in doing common things like household chores.
3. Reduce muscle tension. Stretching is helpful to getting blood flowing into the joints and muscles, enhancing their energy.
4. Cholesterol reduction. Research has shown that stretching on a prolonged basis, like that done in yoga, will help reduce cholesterol in the body. The benefits here, and obviously this must be coupled with a healthy diet, might be the prevention and perhaps even the reversal of hardening of the arteries.
There are many ways we stretch muscles to "limber up", but passive stretching is the one most of us probably associate with when doing golf swing exercises or before we work out in the gym. These may be done alone or with the assistance of a partner, and involves steady pressure to cause a movement to increase slowly the range of motion. To do a stretching exercise properly, the stretch should last a minimum of 20 seconds and is best for 30 seconds. The maximum total time that should be put into stretching is 10 minutes, and after that it is thought to have diminishing returns.
Warm up stretches are always recommended before doing any physical training, and it is also a good idea to incorporate them into your post-workout routine. I have witnessed younger athletes go into competition without fully stretching out, but is a dangerous practice that most older participants have learned, perhaps the hard way, to avoid. Although there is little scientific evidence to support any claim that stretching will improve performance, it will probably even in the short-term provide greater flexibility, and that could aid in a minor way better mobility and quickness.
But primarily most people stretch to avoid injury. So taking this argument a step further, is there scientific proof that this is the case? Surprisingly there has not been a great deal of scientific research on the matter. We merely assume that it works, and if we pull a hamstring we assume we haven't stretched out enough. A major test a few years ago seems to indicate that merely by stretching prior to an event, if that was the only time you stretched, didn't decrease the risk of injury. However, people who stretched on a regular basis were far less likely to pull muscles and suffer similar ailments.
The following are some of the reasons why stretching may benefit you.
1. Increase your range of motion. This becomes even more important as we age, as it will keep us strong and flexible.
2. Prevent injury. As stated above, it is unclear of its benefits for preventing injury to athletes, but it will help us be stronger and more flexible in doing common things like household chores.
3. Reduce muscle tension. Stretching is helpful to getting blood flowing into the joints and muscles, enhancing their energy.
4. Cholesterol reduction. Research has shown that stretching on a prolonged basis, like that done in yoga, will help reduce cholesterol in the body. The benefits here, and obviously this must be coupled with a healthy diet, might be the prevention and perhaps even the reversal of hardening of the arteries.
There are many ways we stretch muscles to "limber up", but passive stretching is the one most of us probably associate with when doing golf swing exercises or before we work out in the gym. These may be done alone or with the assistance of a partner, and involves steady pressure to cause a movement to increase slowly the range of motion. To do a stretching exercise properly, the stretch should last a minimum of 20 seconds and is best for 30 seconds. The maximum total time that should be put into stretching is 10 minutes, and after that it is thought to have diminishing returns.
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