Don’t Forget to Stretch Expert Tips for Making Sure You Warm Up and Cool Down Correctly
A Time and A Place for Static Stretches
Static stretches can be incredibly important, especially for those 65 and older.
The rule of thumb is to never statically stretch a cold muscle. Static stretches can do a lot for flexibility after a workout when the muscles are nice and warm, reducing the risk of stretch-related injury.
When you are statically stretching your muscles, experts agree that you shouldn’t bounce or push yourself beyond your limits. Stretch until you feel a little pull, but not beyond that and hold the pose for about 15 seconds. Remember, stretching itself can contribute to injury if you’re not doing it correctly.
Stretch-Filled Exercise
Workouts that incorporate a lot of stretching, like yoga or tai chi, do wonders to help nudge your flexibility in the right direction. A regular yoga practice incorporated into your fitness regimen can help with that spinal flexibility we talked about.
A regular yoga practice incorporated into your fitness regimen can help with spinal flexibility.Covington said she recommends a basic sun salutation to work the spine and the muscles of the back, leaving you both strengthened and stretched. Try this sun salutation or stop by a basics class at a local yoga studio.
This, combined with appropriate dynamic and static stretching, will get you on the path to flexibility even if you’ve been neglecting it for years. Thanks to these super simple changes to your exercise routine, you’ll be more coordinated, balanced and perfecting that golf swing in no time.
Cheatsheet:
- Stretching is important for overall flexibility.
- Flexibility governs every movement you make – from a tennis swing to brushing your teeth.
- A flexible spine might be one of the biggest benefits of stretching. Without a healthy spine, overall motion, flexibility, and general health suffer.
- Before a workout, stretch dynamically. Go for a walk, do jumping jacks, or windmill your arms. Lift some reps at a lower weight if you’re getting ready to strength train.
- Static stretches (holding a pose for 10-30 seconds) are great as part of a cool down.
- Try yoga for an all-over workout that naturally includes beneficial stretching. This sun salutation can get you started.
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