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11. Stretching <strong>and</strong> mobilizing<br />
Why should you stretch <strong>and</strong> mobilize?<br />
When we stretch, we learn to control our breathing whilst relaxing deeper into the position.<br />
Similarly, when we mobilize we increase the heart rate <strong>and</strong> body temperature. This is great daily<br />
practice. When we lift weights, swim, run or perform any other type of sport that requires effort we<br />
must regulate breathing. Breathing correctly allows the body to maintain regularity, relax <strong>and</strong> pass<br />
vital oxygen to all the body parts required during training. Stretching <strong>and</strong> mobilizing enhances the<br />
breathing process pre-<strong>and</strong> post-workout, helping the muscles <strong>and</strong> all the adjoining body parts to<br />
prep <strong>and</strong> cool down. When we meditate, we focus on breathing. There is the same principle to<br />
training, stretching <strong>and</strong> mobilizing. Oxygen is also used to oxidise our food. Thus, the importance in<br />
energy conversion through exercise. Taking on more oxygen will increase your red blood cell count<br />
as they carry oxygen around the body <strong>and</strong> help in the efficiency of your muscles.<br />
Mobilizing<br />
Performed pre-workout during training, but is beneficial as part of a healthy lifestyle.<br />
Mobilizing is simply a great way to warm up. It will open the muscles <strong>and</strong> joints <strong>and</strong> allow blood to<br />
flow more effectively during exercise. It will help avoid injury <strong>and</strong> activate the muscles you are about<br />
to use during exercise. Increasing the blood flow will also help increase the amount of oxygen in the<br />
muscles during training. It will allow greater range of motion (ROM) <strong>and</strong> help stabilize muscles<br />
during training.<br />
Stretching<br />
Performed post-workout during training, but is beneficial as part of a healthy lifestyle.<br />
Listed below are some of the benefits of stretching:<br />
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Increased flexibility<br />
Repair <strong>and</strong> recovery<br />
Release of lactic build up<br />
Improved circulation<br />
Prevention of pain after training (DOMS- delayed onset muscle soreness)<br />
Increased range of motion<br />
Increases muscular coordination<br />
Helps to relax <strong>and</strong> cool down post workout<br />
Help in separating the muscles whilst increasing definition<br />
Types of stretching that should be regularly performed are:<br />
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Dynamic stretching<br />
Active stretching<br />
Static stretching<br />
PNF stretching – this is easier with a partner/coach<br />
So, as you can see there are multiple reasons to take the time to mobilize <strong>and</strong> stretch pre-<strong>and</strong><br />
post-workout. So, make it part of your daily routine.<br />
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