Advertising
Advertising

9 Ways to Make Sure You’re Stretching the Right Way

9 Ways to Make Sure You’re Stretching the Right Way

Stretching is arguably the most important part of any exercise regimen. When you warm up your muscles and give them a good stretch, you lower the risk of injury, increase your flexibility, and increase circulation. That makes it very important to take stretching seriously. Here are some tips to make sure you’re stretching correctly.

1. Don’t stretch from cold

We’ll start out with one that is fairly obvious. Under no circumstances should you stretch from cold. The best practice is to do some light exercise for around ten minutes before you actually engage in stretching. When you exercise, it increases circulation and literally warms up the muscles. The warmth allows muscles to be more elastic and makes you far less prone to injury.

2. Work to reduce preparation stretches

Stretching is very important but overstretching can be just as harmful. Overstretching can also cause injuries, as well as long term damage if it happens too frequently. You should work to create a stretching regimen that is efficient. Stretch the most possible muscles in the fewest possible stretches to avoid overstretching.

Advertising

3. Move into and out of stretches slowly

This one is another that is pretty self-explanatory. When you begin your stretch you should move into position slowly. This allows you to test the waters to make sure you’re doing the stretch correctly. Once you’re finished, you’ll want to exit the stretch slowly as well, and for much the same reason. It’s fairly simple to understand. If you’re injured, moving into and out of stretches slowly can alert you to your injury before you reach a point of severe pain. It can also prevent injury.

4. Move into a stretch smoothly

When entering into a stretch, it’s important to do so smoothly. It’s not recommended to move in various directions or in awkward ways. It’s also important to finish a stretch before moving into another one. Not properly finishing and conducting your stretches can lead to injury.

5. Learn to tell the different types of pain

Advertising

Stretching pain

    If you are injured during a stretch, it feels different than other types of pain. There are three types of pain and when you hurt yourself stretching it is generally a different kind of pain than that of other injuries or conditions. You should identify the various types of pain and recognize when an injury is an injury.

    6. Use different types of stretches and use different positions

    Every now and then you should switch things up. Doing the same stretches over and over may rob you of the opportunity to stretch other muscles. There are a lot of them in the human body and even if it’s just a stretch every now and then, you should hit as many muscle groups as possible. Check out alternate stretches for other muscle groups so they all get a good stretch in sometimes.

    7. Make adjustments

    Along those same lines, you should make adjustments to your stretching regimen. If you feel like you’re not stretching one muscle group enough, then feel free to change it up to give those muscles more attention. You’re not married to your routine and you can change it whenever you need to. If you need to make some adjustments then make them!

    Advertising

    8. Don’t be afraid to admit that you’re in pain

    Some people may want to try to play through the pain. That’s a terrible idea. It doesn’t take science to prove that trying to workout with any injury is just a bad idea. If you’re stretching and it hurts then it’s time to put the water bottle back in the fridge, hit the showers, and rest your injury.

    9. Don’t force anything

    Stretching

      The idea of stretching is to increase the elasticity and circulation in your muscles. If you start forcing things that aren’t supposed to occur it’s the equivalent of stretching a rubber band too far. The rubber band snaps and something similar could happen to your muscles. Never force a stretch. It’s among the most common ways people injure themselves when stretching. Like we say above, make sure you perform your stretches slowly and smoothly to avoid injury!

      Advertising

      Wrap up

      There are a thousand different ways to stretch and it’s difficult to plan for all contingencies. However, if you follow these simple steps you can stay safe no matter what kind of stretching you do. Ultimately it’s all about maximizing your benefits from stretching while avoiding injury. In the end, if it feels right then keep doing it and if it doesn’t feel right then stop!

      Featured photo credit: Aamir Fitness via aamirfitness.com

      More by this author

      Joseph Hindy

      A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

      12 Inspirational Speeches That Teach You the Most Valuable Life Lessons 10 Benefits of Sleeping Naked You Probably Didn’t Know 15 Most Effective Cool Down Exercises For Every Workout 10 Things Guys Love That You Didn’t Expect 20 Google Search Tips to Use Google More Efficiently

      Trending in Fitness

      1 10 Best Gym Equipments You Need in 2020 2 25 Best Free Workout Apps That Make Your Home Workouts Easiler 3 12 Best At Home Workouts (No Equipment Needed) 4 How to Exercise at Home When Gyms Are Closed 5 Benefits of Lifting Weights Both Men and Women Can Experience

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on May 28, 2020

      How to Overcome Boredom

      How to Overcome Boredom

      Have you ever been bored? Restless? Fidgety? In need of some inspiration?

      I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

      If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

      What is Boredom?

      We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

      You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

      Advertising

      It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

      If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

      When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

      Sometimes It’s Good to Be Bored

      If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

      Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

      Advertising

      Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

      In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

      It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

      Who knows, maybe ‘boredom’ is actually good for us?

      Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

      Advertising

      In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

      3-Step Strategy to Overcome Boredom

      1. Get Focused

      Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

      You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

      Here are a few ideas:

      • Spend some time in quiet contemplation considering what’s important to you.
      • Start that creative project you’ve been talking about for the last few weeks.
      • Brainstorm: think of some ideas for new innovative products or businesses.

      2. Kill Procrastination

      Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

      Advertising

      So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

      Here are some ideas:

      • Do some exercise.
      • Read a book.
      • Learn something new.
      • Call a friend.
      • Get creative (draw, paint, sculpt, create music, write).
      • Do a spring cleaning.
      • Wash the car.
      • Renovate the house.
      • Re-arrange the furniture.
      • Write your shopping list.
      • Water the plants.
      • Walk the dog.
      • Sort out your mail & email.
      • De-clutter (clear out that wardrobe).

      3. Enjoy Boredom

      If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

      Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

      So, take some time to relax. You never know, you might even like it.

      Final Thoughts

      Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

      More Tips on Overcoming Boredom

      Featured photo credit: Johnny Cohen via unsplash.com

      Reference

      Read Next