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The following article was published in our article directory on October 3, 2013.
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The best ways to Stretch your Way to Fitness

Article Category: Advice

Author Name: JC Blake

Not many things pay off for the body as much as stretching. Nothing could be simpler or take less time. Alas, most americans overlook stretching as part of an every day fitness program.

Stretching boosts muscle flexibility, which in turn leads to decreased chance of injury, better muscle performance, and a sense of well-being that lasts for hours after you've finished.

Ideally, you should stretch a few times each day. Stretching in the morning hours gets your body ready for the tasks ahead. It also presents your brain with a focused, quiet activity that can lead to a feeling of peace and lowering of stress levels and even help lower blood pressure.

At night, stretching will help you work out the kinks of a days wear and tear. Stretching and relaxing your muscles before turning in will help reduce soreness after a hard day, especially when you incorporate a foam roller. In a short time this will have you waking up feeling refreshed and ready for the upcoming day.

Finally, stretching is an unquestionable must preceding any vigorous working out to prevent injury and reduce post-activity discomfort. If you warm up at an easier pace doing the activity you can accomplish more in a limited window of time, while this has been the normal thinking for many years research now suggests That is is best to stretch 'warm' muscles groups.

10-15 minutes is sufficient time for the morning, evening, or early-activity stretch. The following stretches provide brief examples. A large quantity of videos and books are available for more detail.

The most basic stretches can be accomplished while seated. Start with your neck. Look down at your stomach. Then slowly roll your head to the left, then back so you're looking at the ceiling, to the right, and back down. You should feel the muscles in your neck stretching. A similar motion may be performed with the wrists. While seated, simply move your closed hand in a circle using your wrist. Then lift each leg, and draw the same circle with the feet around the ankle. Make 3-5 such circles in the clock-wise direction and then the counter-clockwise direction with your neck, both wrists and both ankles.

Move to the calf muscle. Find a wall, chair, stability ball, or something that you can safely lean on. While leaning comfortably against the object, move your right foot two feet back. Slowly bend your left knee so that your right ankle flexes. You should feel the muscle in the back of your lower right leg being stretched. Hold the stretch for 30 seconds and release. Repeat the exercise with your left calf.

The best way to stretch the front of the upper leg (the quadriceps) is to lie on a flat surface (floor, bed, mat, et cetera). While lying on your left side, with your left elbow on the surface, and your left hand supporting your head, pull your right foot up behind you, so that the knee is bent as far as possible. Reach back with your right hand and take hold of onto your right foot. Pull you foot towards your back until you feel the muscle stretching. Hold this stretch for 30 seconds. Execute the same stretch for your right leg.
For a basic shoulder stretch, clasp your hands behind your back and slowly lift them upwards. You'll feel the muscles in your shoulder stretching. Hold this stretch for 30 seconds.

When working to recover after a hard workout, I have found that a foam roller greatly increases your recovery time. While a bit uncomfortable in the beginning with use the muscles become much more pliable and rejuvenate faster after proper use. Personally I use the Vortex Massage Roller (Found on Amazon) due to its contoured surface and durable material. While a roller is not necessary it will assist you a ton in your attempts to restore and get more out of less time.

Numerous other stretches exist, but this routine gives you a basic system. Talk to your health care provider and, preferably, a physical trainer to tweak a "flex schedule" that's right for you.

Keywords: foam roller, foam rollers for muscles, massage roller, muscle foam roller, deep tissue massage roller, textured roller

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