拉伸基础知识

jacky

Stretching is a fundamental way to improve your overall health and fitness. By incorporating a regular flexibility program into your exercise routine you will:

• improve circulation
• improve range of motion
• improve posture
• decrease joint stiffness
• decrease muscle tension
• improve performance (there is limited evidence to support this)
• improve your ability to relax
• allow time for mental training, such as visualization
  

A complete stretching routine can take as little as 10 minutes. The best time to stretch is after you have warmed up and the muscles are warm. The best time to perform your flexibility routine is after exercise. This is when the muscle is the warmest and when you can use the relaxation. Focus on stretching the muscles you use the most during your specific exercise or sport.

Proper Stretching Technique

• Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don’t stretch one side more than the other side.
• Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
• Go slow! Always stretch slowly and evenly. Hold the stretch for about fifteen seconds and release slowly as well.
• Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond it’s ability. All stretches should be smooth, and slow.
• Don't forget to breathe. Flexibility exercises should be relaxing. Deep easy, even breathing is key to relaxation. Never hold your breath while you stretch.
  

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