Four Ways To Stretch Bertter (文章轉載）

Don′t Stretch Before Workouts

Save yourself some time and effort:Don′t bother stretching before you exercise. “Stretching doesn′t really do anything to get your muscles ready to exercise,”explains Mike Bracko, a sports physiologist and spokesperson for the American College of sports Medician. “In fact , it may cause slight muscle weakness, so it′s much better to use stretching as a way to cool down after you′ve worked out.”For a better warm- up, in crease blood flow to your muscles with a few minutes of slight aerobic activity such as brisk walking,suggests Lynn Millar, Ph,D., Andrews University professor of physical therapy.

Tune In To Tightness

Not sure which muscles need the most stretching?Trust your instincts. “Focus on the muscles that feel tightest by the end of the day.”advises Millar.If you spend a lot of time behind a desk, that may mean the back of your legs, hip flexors, and neck and shoulders, she notes, but it varies from person to person. By concentrating on chornically tightened muscles, adds Bracko, you can help correct the muscle imbalances that often lead to back pain and other musculoskeletal problems.

Do It Often

Stretching whenever possible- in your car, at your desk- helps keep you agile as you age. “ If you stretch throughout the day, you can reduce the stiffness that becomes more common as you get older, which could in turn help protect you against injuries.”says Millar. A recent study found that stretching several times a week boosted participants’ flexbility by 18 percent and also improved their overall exdercise performance. Shoot for a five minutes stretch break every 90 minutes, suggests Bracko. Don′t worry about warming up, he adds. Although stretching “cold”does slightly weaken muscles, a guick stretch won′t sap your strength enough to pose problems.

Avoid Extremes

Saty with each stretch for 30 seconds, reaching until you feel a “comfortable pull,”says Bracko. Holding a stretching longer, he notes, won′t offer added benefit. “ It′s rare for people to injure themselves while stretching,”he adds, “ but it′s possible to tear muscle fibers.” So if you feel any pain, ease up, and don′t move beyond your normal range of motion. “ Repeated extreme stretches may affect your ligments and promote hypermobility, potentially resulting in injury,”adds Millar.Also don′t bounce, as it tells your muscle to contract versus relax. Gentle pulsing says Bracko, can help you move deeper into a strtch.