WORK OUT-STRECHING

STRETCHING


Stretching basics

stretching :The reason babies and ballerinas can wrap their legs behind their ears is because they have flexible muscles. Stretching can help you improve your flexibility though most of us won't be able to stretch ourselves into ballerina-like positions.

Stretching is a mellow workout that will improve your flexibility and posture while helping to reduce your tension.

The movements of a stretching workout need not be complicated. You slowly move into a stretch position, then hold it for 10 to 30 seconds or so. You need to include at least one stretch for each major muscle group including your butt, legs, abs, lower back, arms, shoulders and neck.

Stretching can and should be worked into most other workouts, preferably after a warm-up when muscles are more supple and receptive to being stretched.

Upside of Stretching

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Stretching can be done almost anywhere - a plane, a train, at a desk, in bed or while talking on the phone.

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Stretching regularly loosens you up, improves your posture, reduces tension and soreness and calms you mentally.

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You don't have to buy a single piece of equipment.

Downside of Stretching

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Some people have an easier time with flexibility than others. Runners in particular have an especially hard time getting flexible and staying that way.

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You won't be doing much to increase strength or lose weight

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When first starting, you may be frustrated if you've lost some flexibility.

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It's definitely not a fat-burning activity.



Is Stretching for You?

This chart can help you see how stretching fits your goals and lifestyle concerns.

Body Parts Worked : Whichever ones you want.
Calories Burned: Up to 270 an hour for a 150-pound person, 360 for a 200-pound person.
Gear : None needed, although a mat or plush carpet will increase your comfort.
Instruction/Facilities : No special facilities or instruction.
Time : Daily for as little as five minutes, as much as 60 minutes depending on your goals and how much you're into it.
Schedule/Flexibility : Very flexible.



Stretching Tips

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You have to stretch each area of the body because stretching your hamstrings does not translate into more flexible shoulders.

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Never stretch a cold, unprepared muscle. Always warm up for 5-10 minutes before you stretch with some light movement or save it for the end of your workout.

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Do 1-3 reps of each stretch.

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You should never push a stretch to the point of mild discomfort - and never to the point of real pain.

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If conventional stretching isn't working for you or it's too painful, consider a stretching method known as "active isolated" stretching, which consists of holding stretches for only 2 seconds or so and doing about 15 reps per stretch.