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The following key points should be remembered
whilst stretching:
•
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) to protect the surface of your bones
at these joints.
•
Always
warm up the body prior to stretching, as
this increases blood flow around the body,
which in turn makes the muscles suppler.
•
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.
•
If
you're wet and sweaty, take a bath or shower
then stretch, as the hot water will help
relax the muscles, and prevent you from
catching a chill.
•
Never
bounce whilst 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.
•
Whilst
stretching you should feel some slight discomfort,
if you don't feel anything, then you may
be doing the stretch incorrectly, or simply
the muscle has eased off.
•
Stop
immediately if you feel any severe pain.
•
Remember
to breathe regularly and rhythmically; do
not hold your breath.
•
Start
with your legs, and work up the body, in
order not to miss out any stretch.
by
Paul Swainson
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