By: Diego Morales.
Personal Trainer Certified
Contact: info@dgmlife.com
The answer is Yes! Stretching is probably one of the most neglected parts of training or daily activities. Stretching is beneficial before training or any other daily activities to help reduce the chances of injuries occurring during exercise or performing physical activities. A person should stretch before and at the end of each training session.
If stretching is not done properly, the muscle fibers gradually lose mobility and increase the risk of injury during sudden movements. Stretching exercises are not just for athletes to prepare their muscles before exercise but also to relax them afterwards. Stretch muscles and joints of the body serve those who are not athletes or sedentary people looking for daily wellness.
Here are several basic stretching exercises to help you start improving your health and wellbeing. To achieve visible results, you should stretch three times a week for 15 minutes each time. A proper stretching routine should be done slow including gentle movements for your joints. The safest way to stretch is to make the move gradually to the point of maximum stress to endure, without straining your muscles.
1. Neck and neck region. While standing, place your hands behind your head and pull your elbows back as you push your head down with your hands. Hold for 20 seconds.
2. Shoulders and triceps. Stands up straight and place your forearms on your head. Take the left elbow with your right hand and pull it back. Hold this position for 20 seconds and change arms.
3. Pectorals. Stand facing the wall, it sticks to the balls of your feet. Place your right hand perpendicular to your body and supports the palm of your hand to your shoulder height on the wall. Twist your torso to the left as far as you can. Hold this position for 20 seconds and change arms.
4. Back. Lie on your back and maintain your feet on the ground, knees slightly bent. Place your hand on one of your thighs and raise your leg at a right angle to until your knee touches your chest. Hold this position for 20 seconds and switch legs.
References:
Bob Anderson. Streching. Shelter Publication 2000
Tiadoc, August 2, 2008. Un poco de estiramiento no reduce la fuerza muscular: estudio.
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