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What Kind Of Stretching To I Need To Do If I Play Sports?

by sayush

In order to reduce the risk of injury while exercising it is
important for one to have flexible joints and toned muscles. This
can be achieved by doing simple stretching exercises that form
the basis of most workout routines.

The main goal should be to attain a wide range of motion and
exercise according to your body type and fitness levels. There
are several ways to achieve this goal.

One way is to do a short warm up before starting any routine.
This helps to keep the joints and muscles flexible and more
elastic while at the same time also enables a safer and higher
intensity workout.

Cold muscles often tear or get stretched leading to acute pain
so it is always recommended to do some stretching exercises
before beginning any vigorous exercise. Even ten to fifteen
minutes of basic stretching exercises or low impact jogging is
enough to get the joints and muscles toned.

There are different kinds of stretching exercises which can be
very useful. Static stretching is the more old fashioned stretch
which involves stretching the arms, trunk, legs or neck and
holding them for around 30 seconds. Dynamic stretching and
ballistic stretching on the other hand involve more vigorous
weight assisted or bouncing style stretches where extra force
might be applied.

Dynamic stretches can even include holding your arms out
sideways and twisting them from left to right across the front of
the body and repeating for 30 seconds. Another interesting
technique involves the use of a short bar that is placed across
the neck with the support of the shoulders. The hands should be
placed on the bar and then the body is bent slowly to the left
and then the right so that the head is moved towards the edge of
the foot.

For abdominal exercises, using a large rubber ball is very
effective. One should lie backwards on the ball and slowly raise
the arms above the neck and repeat 10 times. If you want to
loosen the pressure on the hamstrings then you can lie on your
back and raise one leg upward and stretch. You can even take the
help of a towel by wrapping it around the leg that is
outstretched and pull the ends toward you slowly.

If you want a full back stretch, lie on your back and bring both
knees to the chest. Clasp both hands around the knees and gently
rock your body so that when you roll forward your feet hit the
floor and when you roll backwards your head touches the floor.
Repeat this exercise at least 10 times.

In order to tone the groin muscles you can also make use of a
large rubber ball. Place one knee on the ball and slowly rotate
the ball backwards and forwards just a few inches away from your
body.

Touching your toes is an excellent warm-up exercise to stretch
the leg and back muscles. However, people who suffer from
problems pertaining to the lower back should first consult an
experienced physician before attempting these exercises.

The key to flexible and supple joints and muscles is to do
stretching exercises at least a few times a week. This will not
only help to decrease the risk of injury but will help you attain
maximum flexibility.

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