How To Stretch To Improve Your Quality of Life, Prevent Injuries and Improve Your Performance in Sports by Jake

You know, many people underestimate the importance of stretching or look at it as an unnecessary part of physical fitness. In fact, it is one of the most important forms of exercise

you can do and an essential part of a well-balanced fitness program. A daily program of slow, sustained stretching exercises leads to a substantial increase in flexibility and joint range of motion. Range of motion is the normal amount your joints can be moved in certain directions.

Stretching can improve your performance during all sports. Some experts say stretching might increase your speed and agility. If you don't have full range of motion, you can't be efficient. An athlete's goal is to produce a movement that is effortless instead of strained and you can't reach that goal if you are not flexible. Flexible muscles are less likely to be injured because they spring back instead of tear when you make unexpected moves - as you do in many sports,

But stretching is not just for runners, ballet dancers and athletes. By stretching on a regular basis, your daily activities will seem easier. Flexibility can help you reach just a little farther and higher as you reach for items from cupboards or shelves. Flexibility can help you bend over with ease while picking up the kids or weeding the garden.

Where you are on the spectrum of flexibility? Whether you are tight or gumby-loose, we will try to help you make it easier to participate in activities that require a general degree of flexibility. If you are not sure on how flexible you are, take this quick test.

1. Sit on the floor with your legs extended
2. Reach toward your toes.
3. If you can reach two or more inches beyond your toes, you can be considered flexible. If you are six inches short of your toes, you might be considered tight. If you are in the middle, you are semi-flexible.

The following stretches are for everyday fitness and will also help you prepare well for most sports activities.

Remember, it's always a good idea to warm up carefully before stretching. Perform some gently activity that uses many of the large muscles of the body such as walking or easy jogging in place while gently swinging your arms. This raises the temperature of the muscles slightly and lubricates the joints, making stretching more comfortable and effective.

Neck Stretch: Good to help loosen up after a long night's sleep and can help prepare you for any sports activity

1. Stand upright, bend your elbows and interlace your fingers behind your head.
2. Gently pull your head forward and down towards your chest. Try not to move your shoulders upward during the stretch.
3. Hold the stretch for 10 - 30 seconds.

Standing Reach Stretch: Good for any activity that requires upper body movement.

1. Start with your arms straight down by your sides with your palms facing back.
2. Reach one arm forward and raise it as high as possible.
3. Tighten your abs and reach the opposite arm back slightly until you feel the stretch in the shoulder and across the chest.
4. Hold the stretch for 10 - 30 seconds.
5. Repeat the stretch with arms reaching in the opposite direction.

Chest And Back Stretch:

1. Grasp the ends of a small towel in both hands.
2. Bring arms to chest level, slightly tug on the ends of the towel and hold.
3. Hold the stretch for 10 - 30 seconds.

Upper Body Stretch: Good stretch for golfers

1. Grasp the ends of a small towel in both hands.
2. Bring arms to overhead, slightly tug on the ends of the towel and hold.
3. Hold the stretch for 10 - 30 seconds.

Chest and Shoulder Stretch: Good stretch for before and after swimming, baseball and skiing.

1. With your hands behind you, hold the ends of a small towel at hip level.
2. Keep your chest lifted as you raise your arms upward.
3. Hold the stretch for 10 - 30 seconds.

Quadriceps Stretch: good stretch for walkers, runners, hikers, and cyclist

1. Stand behind a chair and hold on to the back for support and balance.
2. Stand on one foot, reach behind you and grab the other ankle.
3. Gently pull your foot up toward your glutes. Don't rock or lean forward and keep your chest lifted.
4. Hold the stretch for 10 - 30 seconds.
5. Repeat the stretch using the other leg.

Standing Outer Thigh Stretch:

1. Stand behind a chair and hold on to the back for support and balance.
2. Place one foot back behind and diagonally, pressing your heel into the floor.
3. Hold the stretch for 10-30 seconds
4. Repeat the stretch using the other leg.

Gastrocnemius and Achilles Tendon Stretch:

1. Stand arm's length behind a chair and hold on to the back for support and balance.
2. Keep your feet a few inches apart and your toes pointed forward with your heels flat on the floor.
3. Slowly push your pelvis forward, bend your elbows and lean forward, supporting yourself with your hands on the back of the chair.
4. Hold the stretch for 10-30 seconds.

Standing Shin Stretch:

1. Stand behind a chair and hold on to the back for support and balance.
2. Bend your knees slightly.
3. Raise the toes of both feet up and off the floor at the same time, resting on your heels.
4. Hold the stretch for 10-30 seconds.

Hip and Buttisimo Stretch:

1. Stand behind a chair and hold on to the back for support and balance.
2. Slightly bend your knees and cross one ankle over your opposite knee.
3. Sit back slightly and hold the stretch for 10-30 seconds.
4. Repeat the stretch crossing the other ankle over the opposite knee.

Back Of Shoulders And Upper Back: Good for activities that require bending and upper body movements.

1. Stand behind a chair and hold on to the back for support and balance.
2. Take one step away from the chair until your arms are almost fully extended.
3. Bend forward from the waist, and let your shoulders stretch forward.
4. Hold the stretch for 10-30 seconds.

Try to stretch on as many days a week as you can. The more regularly you stretch the more likely you are to avoid tight muscles, feel better and prevent injuries. But, if your muscles are tight, be patient, it will take some time to gradually restore the muscles to their normal lengths.

Stretching throughout your life, whether to perform better at sports or to just feel better can reduce the effects of the aging process by reducing natural wear and tear on joints and muscles. Studies have shown that flexibility can be maintained and even restored to some degree through a well-designed stretching program that is implemented gradually and followed regularly.

Remember, stretching is not a contest, you shouldn't compare yourself with others, because we all are different. And sometimes you can be really limber on one day and feel a little tighter the next. Stretch comfortably, within your limits, and you will begin to feel the flow of energy that comes from proper stretching.

Remember, "Don't Quit!"

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