Stretching does more than just increase flexibility - it actually helps reduce tension. Stretching helps prevent injury, alleviates tight joins, and helps you gain more from your day-to-day exercise program.



For example, did you know that your sore muscles and tendons can actually heal quicker if you incorporate stretching into your fitness routine? And some studies suggest that you may be able to recruit more muscle fibers during your workouts through stretching as well.

But you should know that all stretching exercises are not created equally. Basically there are two categories for stretching: ballistic and static.

Ballistic stretching is just that - ballistic (ouch). Think back to the early days of black and white television where the fitness gurus of that era would demonstrate flexibility exercises in a bouncing, jerky kind of way. While ballistic stretching is still used in some circles today, the average person can do without it as it does increase the likelihood of an injury.

Static stretching is the safest way to increase the flexibility of a joint. In a nutshell, static stretching is where you hold yourself in a "stretched" position for a 30 second count or so and then relax before repeating the same stretch over again.

Best of all the results from a proper and balanced stretching program come quickly. Typically you could see greater range of motion in a joint that very day, and after only a few days of stretching many people begin to feel the pain-reversing benefits in their back, neck, and joints.

Can stretching really help you?

Yes, if you want to relieve muscle tension, to keep your muscles flexible-which helps with your posture and balance, and to help prevent muscle and joint injury. And the best way to start your flexibility program is to contact me today!

Simple guidelines to follow during, after and before you stretch:

•? Stop immediately if you feel any severe pain.

•? Always warm up the body prior to stretching, as this increases blood flow around the body, which in turn makes the muscles more supple.

•? Never "bounce" when you stretch, unless you are doing specific stretches for certain sports, i.e. ballistic stretching for martial arts.

•? Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds.

•? Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. This will allow the body's natural lubrication (synovial fluid, like oil for your car) to protect the surface of your bones at these joints.

•? After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramp and dizzy spells.

•? Remember to breathe regularly and rhythmically, do not hold your breath.