The Beginner's Guide to Stretching Exercises for Any Sport or Exercise Routine
Playing sports can be a great deal of fun, however it is important to stretch before you being playing. This must be done to ensure that your limbs and joints are warm and well lubricated, thus decreasing the chance of injury.
By engaging in adequate stretching exercises you will also increase the variety of sports you may play.
The overall premise of stretching exercises is to achieve a satisfactory range of motion. As you progress, this range of motion will increase according to your increased fitness level and body type. There are numerous types of stretching exercises and you should attempt several within a single work-out to ensure maximum joint lubrication.
It is essential that you do warm-ups as cold muscles have a greater chance of tearing.
Many people who suffer from torn cartilage and stretched muscles have not completed adequate warm-ups. By completing a set of warm-ups and stretching exercises before you begin playing sport you will increase the fluid around the joints making them more elastic and flexible. This leads to safer movement and higher performance levels.
Work-out exercises can last anywhere between 10 and 15 minutes. Different techniques include jogging on the spot and simple stretches. This static stretching or stretching on the spot is the more traditional warm-up technique and can be utilized on the arms, legs, trunk and neck. It should include a stretch being held for a maximum of 30 seconds before moving onto another area.
Dynamic stretching and ballistic stretching is more active and high-intensity than static stretching. This involves a bouncing-style and can include the use of light weights. It is recommended that you incorporate both types of stretching styles as part of your warm-up routine.
More examples of dynamic stretching exercises include holding your arms at your sides, then swinging them across the front of your abdomen. Repeat the activity for 30 seconds. Further dynamic stretches include placing your hands on a bar and then slowly lunging towards your left. Alternate your lunge towards your right and repeat for 30 seconds moving your head towards the outer foot.
While stretching exercises do lubricate your joints and prepare your body overall for sporting activities, there are warm-ups that focus on certain core muscles. Abdominal muscles can receive particular attention by lying backwards on a Pilates ball. Push yourself slowly backwards and raise your arms above your head. This will loosen your abdominal and arm muscles.
Furthermore, you can loosen your hamstrings by lying on your back and raising an outstretched leg by wrapping a tool around your foot. Pull the leg slowly towards your body and repeat 10 times then alternate.
The muscles in your back can be loosen by lying on your back and bring both knees to your chest. Roll forwards in a ball-like position until your feet touch the ground, and then roll back into a full back stretch once again. Repeat 10 times.
Your groin muscles can be loosened by employing the use of a Pilates ball once again. Position one knee on the ball and slowly rotate it away from your body. Once you have reached pushed the ball a few inches away, return it to the initial position and repeat 10 times.
Both toes and the back can receive a warm-up by completing toe taps. This involves reaching down to your toes from a standing position and 'tapping' them.
By engaging in adequate stretching exercises you will also increase the variety of sports you may play.
The overall premise of stretching exercises is to achieve a satisfactory range of motion. As you progress, this range of motion will increase according to your increased fitness level and body type. There are numerous types of stretching exercises and you should attempt several within a single work-out to ensure maximum joint lubrication.
It is essential that you do warm-ups as cold muscles have a greater chance of tearing.
Many people who suffer from torn cartilage and stretched muscles have not completed adequate warm-ups. By completing a set of warm-ups and stretching exercises before you begin playing sport you will increase the fluid around the joints making them more elastic and flexible. This leads to safer movement and higher performance levels.
Work-out exercises can last anywhere between 10 and 15 minutes. Different techniques include jogging on the spot and simple stretches. This static stretching or stretching on the spot is the more traditional warm-up technique and can be utilized on the arms, legs, trunk and neck. It should include a stretch being held for a maximum of 30 seconds before moving onto another area.
Dynamic stretching and ballistic stretching is more active and high-intensity than static stretching. This involves a bouncing-style and can include the use of light weights. It is recommended that you incorporate both types of stretching styles as part of your warm-up routine.
More examples of dynamic stretching exercises include holding your arms at your sides, then swinging them across the front of your abdomen. Repeat the activity for 30 seconds. Further dynamic stretches include placing your hands on a bar and then slowly lunging towards your left. Alternate your lunge towards your right and repeat for 30 seconds moving your head towards the outer foot.
While stretching exercises do lubricate your joints and prepare your body overall for sporting activities, there are warm-ups that focus on certain core muscles. Abdominal muscles can receive particular attention by lying backwards on a Pilates ball. Push yourself slowly backwards and raise your arms above your head. This will loosen your abdominal and arm muscles.
Furthermore, you can loosen your hamstrings by lying on your back and raising an outstretched leg by wrapping a tool around your foot. Pull the leg slowly towards your body and repeat 10 times then alternate.
The muscles in your back can be loosen by lying on your back and bring both knees to your chest. Roll forwards in a ball-like position until your feet touch the ground, and then roll back into a full back stretch once again. Repeat 10 times.
Your groin muscles can be loosened by employing the use of a Pilates ball once again. Position one knee on the ball and slowly rotate it away from your body. Once you have reached pushed the ball a few inches away, return it to the initial position and repeat 10 times.
Both toes and the back can receive a warm-up by completing toe taps. This involves reaching down to your toes from a standing position and 'tapping' them.
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