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2torial #0503:
Learn2 Stretch Before Exercising
 Warm up
For muscles to work at their peak, they need to
be warm. Even before they'll be able to stretch
properly, it's a good idea to raise their
temperature.
The best way to do this is a little light
jogging. Nothing heavy, just go around the block.
Jog in place if you prefer. If you're not the
jogging type, a brisk walk can also work. Shake
your arms around. Try to exert all your muscles
slightly. When you first break into a sweat, you're
warm enough.
If possible, stretch in a warm room. Lying down
on a cold mat in a cold room does your body no
favors. And as you stretch, keep a few important
things in mind.
Slow down to limber up. Rushing won't get
you anywhere when you're trying to get flexible.
Take your time.
No sudden moves. One word constantly pops
up throughout this 2torial: "gently." Don't force
anything. All your movements should be gradual and
moderate. Stretch only to the point where you feel
mild muscle tension, not pain. A little burn in the
muscles can be a good thing; sudden twinges are
extremely bad. If it hurts, stop.
Hold it. You should try to hold every position for 15 to
30 seconds. That gives the muscles and tendons the time they need
to actually stretch out, and allows blood to flow into the muscles.
You will hear differing opinions on how long you should hold a stretch;
just don't overdo it. Start slowly and extend the duration of your
stretches as you grow comfortable with them.
Don't bounce. Bouncing while you stretch
tends to break blood vessels, and can cause the
muscles to seize up. Use gradual and steady
movements.
Breathe. Breathing is a good idea any
time, but it's particularly important when you're
stretching. When you exert yourself, you may tend
to hold your breath. Resist the urge. Focus on
taking deep, controlled breaths, and on exhaling
all the way as you reach for the position. It'll
bring more oxygen into your bloodstream, which in
turn provides more oxygen to your muscles.
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