is a natural activity performed by most people upon rising and after long periods of inactivity.It's best done before and after an exercise program to increase flexibility of the muscles and avoid injury.According to Jim Plummer of Functional Fitness Facts, stretching should be included in a regular fitness routine.Using a belt along with stretching helps target hard-to-reach places, such as the foot, and increase effectiveness of Significance
During aerobic and strengthening exercise regimens, the muscles act to contract and flex repeatedly, according to MayoClinic.com.Overuse can lead to tired, worn-out muscles, which invite injury.Stretching before and after running or performing any exercise program is recommended.It can be performed at home, work or the gym.A belt can be easily packed to be on hand when needed.A physician and physical therapist should be consulted when starting a stretching program in order to recover from an injury, such as a sprain.
Technique
Before stretching, warm up the muscles.According to MayoClinic.com, this can be accomplished by walking or performing a low-intensity exercise for 10 minutes.Cold muscles can be easily overstretched, leading to injury.While performing stretches, one muscle group should be targeted at a time.Proceed at a reasonable pace while stretching, holding each stretch for 15 to 30 seconds.
Stretches
Certain stretches can be adapted to using a belt.According to HubPages, a plantar fascia stretch is the best way to relieve the pain a*sociated with that condition.HubPages illustrates the exercise using a towel, but a belt can be easily substituted.With a person in a seated position, the flat of the belt is placed against the foot.The leg is extended, and using the two ends of the belt, the foot is pulled smoothly toward the knee, being held for 10 to 20 seconds.Cool Runnings illustrates a hamstring stretch.Substituting a belt for a towel and with the person lying on the back with the leg extended up, the flat of the belt is placed against the arch and the two ends of the belt are pulled down as the foot pushes up, repeating on the other side.
Benefits
Maintaining a regular stretching program has several benefits.MayoClinic.com says a regular stretching program helps increase flexibility, which can improve some of the activities of daily living, such as lifting and bending.Stretching helps improve blood circulation by increasing blood flow to the muscles.It can also help improve range of motion around the joints.Stretching is a good way to relax and relieve stress.
Tips and Warnings
It's possible to develop an injury from over-stretching.According to the Women's Heart Foundation, stretching should only be done to the point of feeling mild tension on the muscles.It should never be performed to the point of pain.Stretching with a belt should be done using a slow, steady motion, without bouncing back and forth.Stretching exercises should be done at least three days per week.It's best to breathe normally while performing stretches.
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