Stretching Exercises

Prior to beginning the session of fitness training, warm up exercises in the form of stretching should be done without fail. This will not only help prevent accidents but also enhance the productivity during training. A number of other precautionary measures and guidelines while performing fitness exercises are given below;

1. Stretching increases flexibility and helps avoid injury, stretch before and after every workout. Stretching after workout, while the muscles are still warm, increases flexibility.

2. Remain in the stretching position for at least 1 minute to increase flexibility. Though warm up requires only 20 seconds, holding the position for one full minute will develop body flexibility.

3. Do not stretch and relax in sudden movements continuing repeatedly. This is called bouncing and can strain or damage the joints or muscles. The correct way of stretching is to stretch slowly inhaling, hold in the position for few seconds breathing normally and relax slowly exhaling

4. Stretching, like exercising, should be increased slowly rather than “jump” to the next set immediately

5. Ensure that all the muscle groups have been stretched or warmed up. Most people even with strong bodies are likely to neglect the neck while stretching leading to sprained neck. Stretch the neck with a simple exercise – hold the hands against the head and push with your face putting as much pressure as you possibly can and relax. Repeat the same on the other 3 sides – both sides and back.

6. Stretch on a regular basis to constantly increase the range of movements, level of strength and flexibility.

7. Workout keeping in mind individual capabilities. Do not indulge in any particular exercise only because somebody else is able to do it or because it benefits any particular muscle or part of the body. Heed to your body and raise your limits slowly. Some days the body may be very tired, reduce the workout time and take rest.

8. Rest for a few seconds between each workout session, this will help the body to recover lost energy and also perform better in the next session. Do not work the same muscles continuously. Muscles grow while at rest and not while working out.

9. Aerobic exercises strengthen the heart. Indulge in cardiovascular exercises like swimming, skipping rope or running. The rigorous movements involved in these forces the hart to pump more blood and the lungs to take in more oxygen thus increasing their abilities.

10. Add a little music to your stretches and workouts to make it more interesting. It also helps you do more than you would have normally done without music. If you are outside and would be disturbing others by your music, use MP3 or CD players with earplugs. This way stretching and exercising will be more of fun hour than workout hour.