Workout injuries are not something uncommon and people who are exercising regularly have probably experienced an injury at least once in their lifetime. One of the most common injuries is muscle strain. In addition to being very uncomfortable, muscle strain injuries can also be very painful and if they are not treated in the right way these injuries can last for weeks.
However, there is a way to prevent this types of injuries. In order to reduce muscle injury to a minimum, it is recommended to perform muscle stretching after each exercise. By stretching the muscles you will improve the blood flow to the muscles, making them more flexible which eventually reduces the possibility of injury. Furthermore, with a better blood flow you will increase the exchange of substances in the cells and increase your energy levels.
Stretching is really easy and you can even do this activity at home. There are many different stretching exercises and some of them are more efficient than the others. What is really important is to keep in mind that before you start doing these exercises you must warm up the muscles.
Stretching the shoulders and neck
This exercise is not beneficial only for flexibility, but it also help people balance their spine and posture. In addition, it reduces neck pain and improves breathing. Experts recommend this exercise for people who spend most of their work hours in front of the computer or at the desk.
Put your hand on the opposite side of your head and slowly start to bend your neck toward the shoulder. Look at the hand as some sort of guide; you should not put pressure on the head. Keep your back upright all the time. Slowly bend your neck as far as you can. When you reach your limit, slowly press the neck for two seconds and return the neck in the starting position. Perform the same procedure to the other side. 10 repetitions will do the job.
Stretching the shoulders and back
With the help of this exercise you will be able to make the entire shoulder and back more flexible. This is especially useful for people who play squash, tennis and other similar sport where the shoulder is under a lot of pressure. Sit on a chair, straighten your back and take a deep breath. Stay steady and don’t lean forward and tighten the abs. Exhale slowly and raise your arm above your head diagonally. Stretch your hand in a way where your fingers are tight and straightened up. Tighten the hand upward like someone is pulling you. Stretch the other arm diagonally (down in the opposite direction) and tighten it with the same intensity. Keep your hands in this position for about 5 seconds and then slowly return to the starting position. Repeat the exercise ten times.
This is one of the most important stretching exercises that you can perform in order to improve the flexibility of the lower back and your overall flexibility. Kneel with one knee on a pillow, straighten your back, tighten your abs and keep your pelvis in a neutral/natural position. Place one of your hands on your hip and the other one on your knee. Relax your shoulders and take a deep breath. Slowly start to lean back while holding your neck and back relaxed. When you reach the stretching limit, cross that limit by using your arm that’s place don your knee. Hold this position for two seconds and return to the starting position. Repeat this exercise 12 times.