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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.

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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

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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!

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    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!

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      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

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      Joseph Hindy

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

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      Last Updated on January 21, 2020

      The Best Way to Create a Vision for the Life You Want

      The Best Way to Create a Vision for the Life You Want

      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

      your vision of where or who you want to be is the greatest asset you have

        Why You Need a Vision

        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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        How to Create Your Life Vision

        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

        What Do You Want?

        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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        Some tips to guide you:

        • Remember to ask why you want certain things
        • Think about what you want, not on what you don’t want.
        • Give yourself permission to dream.
        • Be creative. Consider ideas that you never thought possible.
        • Focus on your wishes, not what others expect of you.

        Some questions to start your exploration:

        • What really matters to you in life? Not what should matter, what does matter.
        • What would you like to have more of in your life?
        • Set aside money for a moment; what do you want in your career?
        • What are your secret passions and dreams?
        • What would bring more joy and happiness into your life?
        • What do you want your relationships to be like?
        • What qualities would you like to develop?
        • What are your values? What issues do you care about?
        • What are your talents? What’s special about you?
        • What would you most like to accomplish?
        • What would legacy would you like to leave behind?

        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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        What Would Your Best Life Look Like?

        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

        A few prompts to get you started:

        • What will you have accomplished already?
        • How will you feel about yourself?
        • What kind of people are in your life? How do you feel about them?
        • What does your ideal day look like?
        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
        • What would you be doing?
        • Are you with another person, a group of people, or are you by yourself?
        • How are you dressed?
        • What’s your state of mind? Happy or sad? Contented or frustrated?
        • What does your physical body look like? How do you feel about that?
        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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        Plan Backwards

        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

        • What’s the last thing that would’ve had to happen to achieve your best life?
        • What’s the most important choice you would’ve had to make?
        • What would you have needed to learn along the way?
        • What important actions would you have had to take?
        • What beliefs would you have needed to change?
        • What habits or behaviors would you have had to cultivate?
        • What type of support would you have had to enlist?
        • How long will it have taken you to realize your best life?
        • What steps or milestones would you have needed to reach along the way?

        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

        Featured photo credit: Matt Noble via unsplash.com

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