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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 December 9, 2019

      5 Simple Ways to Relieve Stress Effectively

      5 Simple Ways to Relieve Stress Effectively

      Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

      Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

      Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

      1. Get Rationally Optimistic

      Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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      This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

      In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

      The result: no more mental stress.

      2. Unplug

      Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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      How on earth do you unplug your mind? Simple: just meditate.

      It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

      Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

      3. Easy on the Caffeine

      Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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      Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

      4. Attack Mental Stress Via the Back Door

      That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

      How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

      • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
      • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
      • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

      While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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      5. Good Old-Fashioned Exercise

      This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

      The result: mental stress will be gone!

      So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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      Featured photo credit: Radu Florin via unsplash.com

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