It’s also important to warm up and loosen your muscles before stretching them. Try a simple, gentle warmup for 5 to 10 minutes before you begin stretching.
Always warm up first. “To improve range of motion and avoid injury, you do need to stretch, but don’t ever do it when muscles are cold,” warns orthopaedic surgeon William Levine, MD, director of sports medicine at Columbia University Medical Center in New York City.
A proper warm up increases flexibility and blood flow to a given area, which limits the chance of a muscle pull and joint pain. Warming up also prepares your muscles to stretch during other exercises. For example, when doing any type of resistance training, tension is placed on the muscles.
Static stretching is the most common form of stretching, and is usually performed during general fitness routines. It is considered the safest and most effective form of stretching to improve overall flexibility.
Arm Yourself with Arm Circles This unintimidating warmup gets your blood moving and can help to build muscle tone in your shoulders, triceps, and biceps. What’s more, it can be done pretty much anywhere — even in your living room while you’re binge-watching your favorite Netflix series.
Warm – up Goals Loosen up. Warm up your joints, muscles and ligaments by prepping your body with mobility movements. Heart pumping. Slowly increase your heart rate to get it pumping and ready to go! Dynamic stretches. Stretch out, but don’t hold it. Practice. Move through the exercises you have planned for your workout.
Also, too much flexibility – hypermobility – can be detrimental in itself. The muscles, ligaments or tendons that normally stabilise and control joints can become lax and are then unable to provide the support the joints need, causing them to become unstable.
Don’t consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Even better, stretch after your workout when your muscles are warm.
Active stretching. Passive stretching.
Dynamic Stretching (Video) Side Shuffle. This stretch can help protect against groin and outer hip injuries. Carioca. This stretch helps improve flexibility in the leg muscles. Backpedal Jog. This stretch warms up the hip flexors and abs. Walking Knee to Chest. Lunge Walk with Twist. Straight Leg Kick. Heel-to-Rear Jog. Power Skip Plus Reach.
If the pain is chronic, here’s the best postrun sequence: Foam roll, static stretch, ice. But for acute pain, skip rolling and stretching, and ice immediately. “The quicker you ice, the faster you slow down inflammation, the faster you begin to heal,” Buraglio says.
Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.
Potential to cause unnecessary stress and strain on your muscles – particularly your heart. Inability to prime the pathways between your nerves and muscles to be fully ready for a good workout. Unable to increase enough blood flow into the muscle groups, which is vital for delivering oxygen and essential nutrients.
With a general warmup, the main objectives are to elevate core temperature and increase blood flow to working muscles…whereas the aim of stretching is to increase flexibility and joint range of motion.”