- Stretching can:
- Help prevent injuries
- Can help you breathe better
- Can speed recovery from injuries
- Can enhance physical performance
- Increase flexibility and joint range of motion
- Improve circulation
- Create better posture
- Help coordination
- Relieve stress
With all of these benefits, who wouldn’t want to take the time to stretch? Like everything, it’s not that simple. In order to benefit from stretching it is important that it be done right.
- Warm up: Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
- Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds - and up to 60 seconds for a really tight muscle or problem area.
- Don't bounce: Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible - and more prone to pain.
- Focus on a pain-free stretch: If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
- Relax and breathe freely: Don't hold your breath while you're stretching.
- Stretch both sides: Make sure your joint range of motion is as equal as possible on each side of your body
- Stretch before and after activity: Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.
If it hurts when you stretch it is important to see a medical professional. For more information about the benefits of stretching or for any of your chiropractic needs in Anthem and North Phoenix, contact Chiropractic Rehab and Neurology at 623-587-0277 or visit our website at http://www.chirorehabcenter.com.
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