Flexibility Exercise (Stretching)

Woman stretching outdoors during workout
Flexibility practice is one of the four types of exercise along with strength, proportion and survival. Ideally, all four types of exercise would be included in a healthy exercise act and AHA provides easy-to-follow guidelines for survival and strength-training in its Recommendations for Physical Activity in Adults .
They don ’ t all want to be done every day, but variety show helps keep the torso suit and healthy, and makes exert interesting. You can do a variety of exercises to keep your forcible activeness everyday exciting. many different types of exercises can improve lastingness, endurance, flexibility, and poise. For exercise, practicing yoga can improve your balance, intensity, and flexibility. A distribute of lower-body strength-training exercises besides will improve your balance wheel .
flexibility exercises stretch your muscles and can help your body stay compromising. These exercises may not improve your survival or potency, but being flexible gives you more freedom of movement for early exercise a well as for your casual activities. It may besides help you avoid discomfort when confined in a space for a long period of time ( like a long meet or a flat flight ).

When should I stretch?

The best prison term to do flexibility exercises is when your muscles are already warm so they can stretch farther without constriction or pain. If you ’ re doing entirely stretching exercises, warm up with a few minutes of easy walking first to warm up your muscles. If you ’ re doing survival or lastingness exercises, stretch after, not before .

How much do I need?

It ’ mho good to do each stretching exercise 3 to 5 times during each session .
Always stretch slowly and smoothly into the hope situation, angstrom far as is comfortable for you without pain. Always stretch lento and smoothly into the desire stead, deoxyadenosine monophosphate far as is comfortable for you without pain. Do what is comfortable for you. If you ’ re not used to stretching, hold the stretch for about 10 seconds. The more frequently you stretch, the easier it will become. finally, you will be able to hold each stretch for 30 seconds comfortably .

Tips for safe stretching:

  • Relax and breathe normally while stretching. Then stretch while pushing the breath slowly out your mouth. Count to 10 slowly or time yourself for 10-30 seconds. Breathe normally during the stretch.
     
  • A stretch should always be smooth and slow, never jerky or bouncy. This can cause muscles to tighten and may result in injuries.
  • Hold the stretch for 10-30 seconds and repeat each stretch 3-5 times. Remember to breathe normally during each stretch.
  • As you become more flexible, try reaching farther in each exercise. A mild pulling feeling during a stretch is normal. Sharp or stabbing pain or joint pain means you should stop, you’re stretching too far.
  • Always keep your joints slightly bent, never “locked” in a straight position. This can cause injury.
  • Examples of flexibility exercises:

  • Forward bend – reach your chest toward your toes while standing or seated
  • Pilates
  • What if I’m recovering from a cardiac event or stroke?

    Some people are afraid to exercise after a heart attack. But even physical natural process can help reduce your chances of having another heart fire .
    The AHA published a statement in 2014 that doctors should prescribe exercise to stroke patients since there is strong testify that physical natural process and drill after stroke can improve cardiovascular seaworthiness, walking ability and upper arm force .
    If you ’ ve had a heart attack or throw, talk with your sophisticate before starting any exercise to be sure you ’ re following a dependable, effective physical activeness program .

    source : https://nutritionline.net
    Category : Healthy