Stretching may not make you sweat as much as running or strength training does, which is probably the reason why so many, save perhaps for the elderly, neglect it or ignore it completely. Most people who exercise would rather focus on cardio workouts or on their strength building regimen, thinking that it is more important than the rest of the other components. But the truth of the matter is that a complete fitness regimen must treat cardiovascular exercise, strength training, core strengthening, balance exercises and flexibility exercises as co-equal components of any exercise program. In fact, those seeking to gain muscle find that doing stretches gives them more mass in a shorter amount of time. This can be explained in the fascia, the connective tissues encasing your muscles. Normally, the fascia is rigid and sturdy-- they need to be in order to hold muscles in place. No matter how much you lift weights or how much protein you include into your diet, your muscle can only grow as far as your fascia will allow it. Stretching exercises, however, stretch the fascia, giving more room for your muscles to grow.

Stretches are best done before and after every physical activity to achieve maximum benefits. You need to stretch before your strength training routine so you increase the level of blood flow to the muscles. By filling the muscles with blood, the risks of trauma and injury are decreased. Besides this obvious effect, stretches increase your range of motion, enhancing your flexibility and improving movement in the joints, enabling you to do more efficient exercises. Right after your strength training session, you also need to do your stretching exercises to get the benefits of elongating your fascia while it is still pumped with blood. Stretches done long after your last set will no longer have any significant effect on the fascia. Thus, you need to stretch immediately after your main workout and hold deep stretches for as long as thirty seconds to gain maximum benefits.

While flexibility routines may look easy on the outset, doing them properly is another story. Proper form and technique makes the stretch more effective. As you do your stretches, always be mindful of your breathing. Don't hold your breath but keep on breathing normally as you do your bends. Maximize your stretch by holding it for thirty seconds to the point of tension. Expect to feel some discomfort but there should never be any pain. In the event that you do, stop the stretch. If the pain persists during each exercise session, consult a doctor-- you might have an injury that needs treatment. Pre-workout stretches must be preceded by at least a 5 to 10 minute jog in place. This way, you don't make yourself prone to injury by flexing cold muscles.

Don't forget that stretching is an important part of your fitness regimen. If you want to benefit more from your strength training sessions, always include stretches especially immediately after your workout so your fascia can be stretched to its maximum limit and thus give your muscles more room to grow.

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