Stretching exercises are recognized as a necessary part of any fitness training and physical activity; many muscle and joint injuries have been prevented this way. This is not the only thing that it is important to remember if you intend to carry our fitness programs.

Ok so none of what I have said so far is a secret but you would be amazed how many people do not do it but were you aware that you should also continue this stretching at the end of a workout as the muscles are warm and more flexible.

Hold your stretching position for more than 60 seconds to increase flexibility, because although holding your position for 20 seconds is enough for warm ups; holding each position for at least 60 seconds will develop the body’s flexibility. Do not do  stretching techniques then immediately return to the relaxed position; and, do it repeatedly which is more appropriately termed bouncing while in a position.

Do not go into warm up exercises then immediately return to the relaxed position; and, do it repeatedly which is more appropriately termed bouncing while in a position. Some people have injured themselves because they extend beyond their limits and do not hold the stretched position for a few seconds before returning slowly. Always start with the easiest exercises first until you have warmed up sufficiently to carry out the more difficult ones and ensure that all the muscle groups are warmed before you start training.

A neck workout is as important as the rest of your body and is quite easy, only requiring pressure from the palm of the hand as it rests against the forehead which can then be repeated at the side of the head and the back. By performing stretching exercises, whether at the gym or not will increase both your flexibility but help increase your strength and improve your breathing and fitness training as well. Workout only to your capabilities and not that of others so do not force yourself to do exercises that you are not yet capable of just because there are people who can do it; increase your limits slowly and listen to your body. Remember there will be days when your body will perform better than others; this is quite normal and should be expected as even top sportsmen have good and bad days so why should you be any different. Every athlete knows that muscles need to heal and grow from physical exertion so give yourself a day off between fitness training and exercising; your body will appreciate it. Aerobic exercises are the best for you because they will improve you cardiovascular system, improve your stamina, lung capacity and overall fitness; exercises like skipping running, rowing, swimming, stepping machines etc.

If you are someone that likes aerobic exercise then you should listen to music if possible as it helps to have a regular beat. Even if you do not intend to workout, stretching is an excellent way for the body to relax, especially if you find yourself in one position for a good deal of the day. Apart from preventing injuries and increasing your limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

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