Why Should I Add A Stretching Routine To My Workouts?

What is the best way to begin any good workout routine? By loosening and stretching the body to gain maximum flexibility.

A good stretching routine will increase the range of motion, which is the degree of movement possible at any joint in the body. Good flexibility will result in a wider, more comfortable range of motion. This will not only prepare the body for the extra demand of your workout routine, but it will also be beneficial for ordinary daily movement.

Apart from being lean and fit, have you ever seen how supple and flexible a gymnast is?  Although they may do a variety of different exercises and they certainly do cardiovascular workouts as well as strength training on a regular basis, a lot of their fitness comes as a direct result of following a good stretching routine.  They may spend hours every week stretching out every last muscle in their body in order to remain limber and to be able to do some of the acrobatics that they do.

You might reason that stretching is just going to take up some extra time, but a good stretching routine can be very valuable in preventing injuries. Not only will you enjoy a wider range of movement, but it warms up the muscles, thus preventing muscle injuries.

There are two types of stretches

•  Passive stretches
• Ballistic stretches

The best way to gain flexibility is to stretch passively.

A passive stretching routine uses the force of gravity to coax a muscle to stretch and is a relaxed motion. Standing in an upright position, drop forward with your head toward the floor and reach your fingers to your toes. As long as you relax, allowing gravity to do the work and stretch both the large hamstrings of your upper legs and the muscles along your spine, you are in a passive stretch. You can greatly help a passive stretch by breathing deeply. Exhaling while doing the stretch will help you to release body tension.

A ballistic stretching routine is often a trouble maker and source of muscle injury. It uses a bobbing and bouncing action to increase flexibility. The ballistic stretch places large amounts of force on the muscle, and is not a safe and reliable way to increase range of motion. Using the same stretching example mentioned above of touching your toes, you would be bouncing up and down to reach your toes. This would then be a ballistic stretch, but is not recommended.

When executing a passive stretch, always pay attention to the entire process, from the starting point right to the point where you hold your stretch

1.   Whether sitting or standing, make sure your body is aligned. 
2.   Reach into the stretch slowly, keeping the body aligned. Watch that your torso stays lifted, that it does not collapse on itself as you stretch. 
3.   Reach just until you feel the stretch. A correct passive stretch usually reaches into the large stronger muscles such as the hamstrings, quadriceps, lats and your back muscles along the spine. If you feel the stretch mostly in your arms, shoulders or chin, you are doing it wrong. 
4.  Hold the stretch at least 30 seconds, breathing fully, and just enjoy the sensation.

You can achieve great results by following a stretching routine on a regular basis.  Even getting up every hour from the desk and stretching your neck and back will help you to stay fit.  Having a regular regime of proper stretching is not only effortless, it feels great and it can go a long way in helping to lengthen your muscles and to make you look good as well.