Tips For Stretching
•
Begin with small mobility exercises of
all the joints e.g.
simply rotate your
ankles, bend your knees and roll
your
hips. Gradually make the movements
larger and
faster. This will allow the
body’s natural lubrication
(synovial luid)
to protect the surface of your bones at
these joints.
•
Always warm up the body before
stretching as this
increases blood low
around the body, creating warmth
which
makes the muscles suppler.
•
Start with your legs, and steadily work up
the body.
•
Each stretch should be held for at least
10 seconds
(working up to 20 to 30
seconds) and usually repeated
about 2
or 3 times.
•
Do not stretch until it hurts. If there’s any
pain, ease off.
•
Don’t bounce. Stretching should be
gradual and
relaxed.
•
Don’t hold your breath during a stretch.
•
Stretch after exercising to prevent
muscles from
tightening up.
•
Stretch at least three times a week to
maintain
f
lexibility.
Warm-Up And Cool-Down
A successful cardio-vascular exercise program
consists of a full-body warm-up, aerobic
exercise, and a cool-down. Do the entire
program at least two and preferably three times
a week, resting for a day between workouts.
After several months, you can
increase your
workouts to four or five times
per week.
WARM-UP
The purpose of warming up is to prepare your
body for exercise and to
minimize
injuries.
Warm up for five minutes before
strength-
training or exercising aerobically. Perform
activities that raise your heart rate and warm the
working muscles. Activities may include brisk
walking, jogging, jumping jacks, jump rope, and
running on the spot. Try to incorporate moves
that take the joints through their full range of
motion
.
Stretching Guide
STRETCHING
Stretching while your muscles are warm
after a proper warm-up and again after
your strength or aerobic training session is
very important. Muscles stretch more easily
at these times because of their elevated
temperature, which greatly reduces the risk
of injury. Stretching develops flexibility and
reduces muscles soreness.
Stretches should be held for 15 to 30 seconds.
DO NOT BOUNCE OR OVER-STRETCH.
Take your time on each stretch. Gradually
take each stretch a little deeper on every out
breath to your personal maximum.
