One of the big mistakes many exercisers make is skipping the stretch segment of their training program. If you tend to jump directly to the shower after you have finished a workout without doing some stretches then you're heading on the wrong path. In fact, you may be undermining your athletic performance and increasing the likelihood of pain and discomfort in the next workout.
Therefore, you need to be aware of the importance of stretching for both mental and physical performance. Here are some of the benefits you can reap in if you integrate a stretching routine into your training program.
The Benefits of Stretching
Stretching can help you become more flexible both at the training field and in life. As a result, better flexibility definitely improves your athletic performance and lessens the risk of injuries by helping your joints move smoothly through their full range of motion without much trouble. For example, if your Achilles tendon is tight, while exercising or doing any high impact activity, the Achilles tendon won't be able to move through its full range of motion. Hence when the tendon is stretched forcefully to its extreme limits, you risk discomfort, pain or even injury.
Stretching after a workout can have a relaxing and soothing effects on the body as well. While exercising, the brain releases "good feel" chemicals called endorphins. Therefore, when you stretch, you give yourself enough time to take full advantage over this natural process. The time you spend stretching can be also a time for thinking about the workout you've just finished and the many ways you can improve it. Take mental notes of the way you performed during the workout and how you felt afterwards, and try to use the feedback as a guideline for a better workout the next time.
The Principles of Stretching
In order to stretch properly, there are few principles that need to be practiced throughout the stretching routine. Here they are:
- Warm-up before you stretch and get your muscles ready for the routine. This shouldn't be a worry if you are stretching after exercise; however, you should always be careful and start gently.
- The proper way to stretch is to do it comfortably and gently. Most people stretch with quick and jerky movements. This of course is the way we've been taught to stretch at the gym class. However, this is the wrong way to stretch.
- You should hold your stretch for at least 20 seconds, 30 seconds is better still. You can count the time silently in your head or use a chronometer if you want to be more technical; and with time and practice, you won't need to count any more since you'll be moving by instinct and feel.
- Don't forget to breathe. One of the main benefits of stretching is that you get to reap the relaxation feelings. And you can make this experience more pleasant by breathing deeply into your working muscles and allowing for any tension and discomfort to melt away with each breath you take.
Don't Over Stretch
Holding a stretch for too long can backfire on your health and physical performance. Just like most other useful exercises, the body has a stretching limit that should be respected. If you force your muscles to stretch beyond their current capacity, these muscles will definitely constrict in defensive reflex to prevent from more breaking or tearing to their fibers. When stretching or performing any other training program, safety should always be your first priority.
