Proper Stretching Will Improve Your Overall Workouts

My column last week covered the proper use and benefits of ice and heat.  Today, I am going to talk a little about stretching, what it does, why it is important, and list some basic stretches you can add into your routine.  First things first. Contrary to popular belief, it is now suggested that STATIC stretching should not occur after warming up. DYNAMIC stretching is encouraged prior to exercise and can help to reduce the risk of injury. This is a significant change from the way it was when I was growing up as a young athlete. Stretching HAS BEEN proven to increase range of motion and circulation, improve flexibility, provide more energy, help to quiet the mind (think of what happens when you do Yoga for example), and possibly even assist women with making menstrual periods more tenable and regular. I find myself more energized, invigorated, centered, and grounded. After an intense workout, stretching helps me to cool down and be more in my body. I also use a re-bounder, which helps to circulate fluid around the lymphatic system. If you don’t have a re-bounder, try using a mini-trampoline.

Here are a few basic rules to follow while performing static stretches:        

It must be done on a regular basis in order for you to reap the rewards.

Remember to breathe.

Do not bounce, static stretching is just that: STATIC.

Despite what you were told in gym class, do not stretch BEFORE working out.

Stop if you feel pain.

Here are a few basic rules to follow while performing dynamic stretches:

Try doing five to eight body-weight exercises or calisthenics slowly.

Increase your range and speed with each repetition, until you're performing the movement briskly.

Try jumping jacks, arm circles, trunk rotations, lunges, high knees, and body-weight squats.

Next week we will discuss the use of foam rollers. Train hard. Stay positive. Eat clean. And BE CAREFUL!

Mark Eisenhart is a sponsored athlete, transformational speaker, spokesperson for Warrior Force TM, actor, author, and brand ambassador for Gaiam TV.  He has appeared on over ninety programs including CBS’ The Doctors, MTV’s Real World and True Life, TNT's Leverage, NBC's Grimm, G4’s American Ninja Warrior, Veg News Magazine, Vegan Health and Fitness Magazine, Transpire, Natural Awakenings Magazine, Optimyz (in Canada), and numerous other media outlets. Mark is a twice decorated firefighter / paramedic retired from Tualatin Valley Fire and Rescue and is the recipient of both a Medal of Valor and a Community Service Award for Heroism. He is also the host of Rattle the Cages Radio on www.voiceitradio.com which airs on Monday evenings at 5pm PT. His website is www.getimpowerednow.