Basic Stretching for Joint Care and Overall Health

A body that is flexible is a requirement for proper performance when weight-training. Not only is flexibility important for technique it is also a must to reduce your risk of injuries.  Including a stretching routine in your exercise program is an absolute must for anyone from novice to expert. 

Stretching Basics

Stretching should become a lifetime habit for all, developing and maintaining a flexible body helps with overall health, joint care, and even our moods.  The older that you become the more important flexibility will be for your body and health.

Here are some basic guidelines for stretching:

• Never stretch when you’re cold, Always stretch when your body is warm. This will ensure maximum flexibility without pulling or straining a muscle.
• Do not stretch vigorously before lifting weights, this can actually irritate certain body parts and aggravate the chance of injury. Light stretching before and during weight training is best.
• Stretch after weight training, stretching immediately after weight training is recommended. Joints are warm and the body reacts better to the muscles stretching at this time.  Also stretching after weight training helps to reduce muscle soreness or stiffness.
• Never force a stretch, Stretching can be done incorrectly you will need time to learn good form and know your limits. Start off slow and use light stretching moves, as your body adjusts you will be able to stretch body parts farther each day. Forcing stretches can cause injuries and discomfort to muscles.  You will also have to start over and possibly lose the gains you have made.
• Stretching reps, to start make three stretching reps of each body part being stretched try to hold between 15 and 30 seconds each. You can also increase the stretch and the time of holding the stretch as you feel comfortable.
• No Pain, do not stretch until you feel pain, you do want to feel some tension in the parts being stretched but, at no point do you want to feel pain. Remember haste makes waste.
• Change it up, instead of doing the same stretching routine day after day, change it up a little bit.  Incorporate a moderate schedule of stretching to be done on different days. You actually have a better chance of not becoming bored and dropping your stretching routine.

Stretching when done properly makes you feel great. This is important as you grow older and you body loses it natural flexibility.  Remember to not overdo stretching, maintain a good routine and the longer that you stretch daily the easier it will become.

The Team at i-Supplements

Remember that I-Supplements.com carries a full line of joint care supplements to help maintain healthy joints as well as muscles.