I wrote in The Benfits
of Stretching, regular stretching reduces the tension in the
muscle and promotes circulation. Stretching helps make movements
easier because it increases the range of motion and prevents muscle
strains during activities.
stretching, think of yourself as a cat. When in the stretched
position hold that position for a few seconds, then stretch further
and hold that new position for 20-30 seconds. Do not get impatient.
Take deep breaths and hold the stretch. If you are just starting
out, give yourself some time to regain your limberness, remember
it took you years to get stiff.
is a list of stretches that I use in my own routine:
back: standing with one leg extended on an upright support.
Keeping your knee completely straight on the outstretched leg.
Grab the ankle or foot with both hands and bend at the waist or
(front thigh): standing, facing away from a support, grab
your right instep and pull your heel to your buttocks. You should
immediately feel the front thigh stretch just from having your
knee bent so much.
Stand with your toes and the ball of your foot at the edge of
a high block. Allow your body weight to stretch your calves until
there is tension on your calves.
lean forward grabbing a pole or heavy piece of equipment pull
back hard while rotating right hip away from direction of the
Facing a corner or open doorway, raise arms in a reverse T with
elbows below the shoulders, then lean forward to pull the pecs.
You can also do these one arm at a time.
Raising right arm over your head, point your elbow toward the
ceiling and bend your upper arm. Reach with your opposite arm
and pull the right wrist down, giving the right triceps a good
stretching will keep you loose and supple and help decrease your
chances of injury. I've learned this lesson the hard way after
several strains and pulls. I can guarantee you that if you focus
on your warm-up and stretching routine, you increase your chances
of reaching your potential and achieving your dreams and goals
as a wrestler.
for it. Nick Ugoalah
Nick is a 3-time CIAU (Canadian Interuniversity Athletic Union)
National Champion wrestler. Nick currently helps people to achieve
balance and more fulfillment in their personal lives through his
personal training and lifestyle consulting business in Vancouver.
See also: The Benfits
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