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How to perform stretching

Stretching is done to increase mobility and to avoid muscle stiffness and muscle aching after training. It is however doutful whether stretching after training really prevents aching and stiffness caused by training. Nevertheless, regular streching to keep and increase mobility is necessary.

General advices about stretching

Here are some general advices about stretching:

-Stretch out regularly, at least every second day.

-If you find stretching after training prevents stiffness and aching, do so. If not, stretch at other times.

-Stretch out all the parts of your body. Do not forget any part.

-Ideally you should be warm in your muscles when stretching. If you are not, begin the stretching very carefully.

Two general stretching methods

There are two general methods you can use when stretching.

-I the first method, you flex your body or a body part many times after another, using some power so that the body part is trown against the resistance, and you feel a short stretch. Do it very carefully in the beginning of the series, but increase the power gradually during each repetition.

-By the other method you flex a body part until you feel the stretch. Then hold the stretch for 10-15 seconds. You will then feel that the muscles relax, and you can stretch some further during these 10-15 seconds. Then relax.

Specific stretching exercises

It is not necessary to learn specific stretching execises as long as the listed principles are followed. You can construct your own stretching exercises fitted spesific for you.  However here are some ideas for stretches you can do, using the method of holding the stretch in ca 10-15 sec.

-Lie down on the back wih the arms along your sides. Swing your arms up and down towords the floor past your head, so that your body stretches from top to toe. Hold the stretch in ca 10 sec  Then bend your body up and stretch your hands foreward toward your toes. If you do not reach your toes, hold around your ancles. Hold in this position in ca 10 sec.

-Stand upright. Bend your knees a little and hold your knees with your hands. Then bend your torso foreward in a bow, so that your stomach protrudes foreward. Also pull your neck backwards as long as you can. Hold the stretch in ca 10-15 sec. Then go back and relax.

-Stand upright with the legs some apart. Swing your right arm sideways over your head and touch your head. Keep your elbow as far back as possible. Bend your body and your neck to left, and flex your knees a little to ease the movement. Hold the stretch in ca 10-15 sec. Go back again to the upright position.

Now Swing your left arm sideways over your head and toutch your head. Bend your body and neck  to right, and flex your knees a little to ease the movement. Hold the stretch in ca 10-15 sec. Go back again to the upright position.

-Stand upright. Twist your upper body and your neck to right. Hold the stretch in ca 10-15 sec.Then twist your upper body and your neck to left. Hold the stretch in ca 10-15 sec. Then go back

-Sit on the floor on a carpet or pad with right back and neck. Bend up your knees and let the underside of your feet toutch each other. Press your knees downwards at each side towards the floor. Hold the stretch in ca 10-15 sec.

-Stand upright against a wall, supporting yourself with your left hand against the wall. Bed your right knee back and grip your ancle with your right hand. Stretch your right tigh backwards with your arm. Hold the stretch in ca 10-15 sec.

-Then supporting yourself with your right hand against the wall. Bed your left knee back and grip your ancle with your left hand. Stretch your left tigh backwards with your arm. Hold the stretch in ca 10-15 sec.

-Stand upright with your arms along your sides and with your neck right. Flex you head downwards so you look at the flor, and so that you feel the stretch at the back of your neck. Then flex your head backwards, and open your nouch as much as possible to ease the movement backwards. Then bend your neck to right, and then to left. Hold each position in 10-15 sec. You can also  help to stretch your neck with your hands to make the stretching effective.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is nutritional in nature and should not be construed as medical advice. This notice is required by the Federal Food, Drug and Cosmetic Act.