Relieving tension through stretching

By Patrick Gerenge

Stretching as a fitness component has been ignored widely. Many people tend to give flimsy excuses to skip it unaware that stretching has numerous health benefits they would not want to overlook. Here are some important ones:

* Helps improve and maintain flexibility

* It helps to relax muscles

* It improves blood circulation in the muscles

* It helps in loosening tight muscles and joints

* It aids sports and training performance by allowing joints and muscles to go through their full range of motion to attain maximum results.

* It helps to align and maintain body posture

* It helps to prevent injuries

Safe stretching routine tips

Stretch only to the point of tension.

Stretching is not an activity that was meant to be painful. It should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most out of your stretching you need to be in constant pain, this is the greatest mistake you can make. This is why when the muscles and tendons are stretched to the point of pain, the body employs a defence mechanism called the ‘stretch reflex’ that prevents serious damage. It is a safety mechanism that protects the muscles and tendons by contracting them, thereby preventing them from being stretched. So to avoid the stretch reflex, avoid pain. Never push yourself beyond what is comfortable. Only stretch to the point where you feel the tension in your muscles. This way you will avoid injury and get maximum benefits.

Warm up prior to stretching

Trying to stretch muscles that have not been warmed up is like trying to stretch old, dry rubber bands. They could snap. Warming up before stretching is beneficial in a number of ways but primarily, it prepares the body and mind for more strenuous activity. By increasing the temperature of your muscles (warming up) you help the muscles loosen up, which increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles.

Breath slowly and easily

Many people unconsciously hold their breath while stretching. This causes tension in your muscles and makes it very difficult to stretch. To avoid this, remember to breath slowly and easily as you stretch. It will promote blood flow and help relax your muscles, and your stretching will get easier and more beneficial.

Stretch all major muscles and their opposing muscle groups

When stretching, it is important that you pay attention to all the major muscle groups in the body. Just because your particular sport may place a lot of emphasis on the legs, for example, does not mean that you neglect the muscles of your upper body. All muscles play an important part in any physical activity.