Exercise or activity that involves stretching muscles ensures that joints are mobile and the body is more elastic and supple.
Stretching gradually increases elasticity, tone, and strength of muscles. It also improves range of joint motion, suppleness and posture. Plus it helps prevent stiffness and injury as well as improving general well-being and vitality.
What are stretching and toning exercises?
The body benefits from all forms or exercise and activity and the non-strenuous forms provide just as many rewards.
| Exercise or methods that focus on gentle stretching of the body include: - Yoga
- Pilates
- Tai Chi
- Alexander Technique
|
All the forms of exercise mentioned above can be viewed as whole-body workouts. They concentrate on the mind as well as the physical body, using relaxation and meditation techniques to complement physical activity.
Stretching should not be confused with warming up. Cold muscles should never be stretched, due to the risk of injury.
Breathing is an important aspect to consider during stretching exercise, as it helps relax the body, increases oxygenated blood flow, and removes by-products from muscles.
Slow deep breaths inhaled through the nose and exhaled through the mouth is the suggested technique. You should feel the abdomen, rather than the chest, expand. You should breathe out as you hold the stretch.
Things to be aware of
You do not have to follow Yoga or Pilates routines to benefit from stretching exercises. Many health books contain stretching routines, and your local gym or health centre can show you how to stretch safely and effectively.
Never stretch cold muscles, as you risk injury.
Never bounce or perform jerky movements, as strain is placed on muscles and the skeleton.
Never force a stretch that seems difficult, even if you have been able to perform it in the past.
Stop immediately if you feel any pain.
You should not hold your breath during stretching exercises.
Stand up / get up slowly if you have been doing stretches on the floor.
02/06/2009