When people think about keeping in shape, they think about the various exercises they could do, the fitness gear they could buy and the specialised workout gear they could wear. What they do not regularly think about is the seriousness of stretching both before and after they work out. Correct stretching is completely necessary to avoiding injury and keeping the body as loose and pliable as practicable in order to promote overall physical health.

Stretching helps to stop injury by relaxing the muscles pre and post exercise so as to increase adaptability. The tighter the muscle, the more prone to injury and stretching prior to beginning exercise helps to warm and loosen a cold muscle so as to prepare the body for physical effort. The joints are made more moldable and the entire body is prepped for effective and safe exercise. The warmup stretch ought to include joint rotations which includes wrists, shoulders, torso, knees, hips, ankles and the neck. These movements should be done both clockwise and counterclockwise. There should additionally be 5 minutes of aerobic activity like jogging in place or jumping rope. You should then follow with a mixture of static and dynamic stretching where all the parts of the body are stretched.

Stretching after exercising is also extremely important as is recirculates blood to the muscles and helps to avoid the building up of lactic acid that will lead to painful muscle cramps. This takes place when muscles are worked to the point where oxygen wishes aren't being met and lactic acid is the byproduct. Stretching releases lactic acid into the body to be soaked up and relaxes the muscles, stopping the agony and tenderness that can follow an exercise session. Isolated stretches are best after a workout, as an example stretching one hamstring at a time instead of both. Stretches should be held for approximately 20 seconds before moving onto the following movement as smoothly as practical.

As a rule, the upper and lower back should be stretched first followed by the sides thru rotation and leaning. Calves should be stretched one by one followed by the hamstrings. Shins should be stretched before the quads and the arms should be stretched before the chest. It's also critical to breathe throughout the stretch so as to keep blood circulating and avoid the lactic acid build up. If you are trying to increase flexibility, add stretches in the morning, have patience and take care not to overstretch the muscles and risk injury.

Stretching is a crucial element of any exercise routine and is essential in keeping the body pliable enough for exercise and for avoiding injury. It is also necessary if you're trying to enhance your overall physical health and fitness level. Do not forget to stretch before and after exercise and as usual, listen to your body and its wishes.

Philip Vincent is an educator on all things healthy. Good health starts with a fully functioning spine and nervous system. Are you looking for the best austin chiropractor? Consider a visit to http://www.vanguardchiropractic.com/