You Can Already Do the Splits: How to Relax Into Stretch
The following are some tips that can help you relax into stretch. These tips may seem simple but they really work if you follow them regularly.
If these tips don’t work then it means that your body isn’t ready yet for relaxation into stretch. You will have to try again with different methods until you succeed.
1) Get up from your chair or bed when you feel tired.
2) Take a walk around the block every hour or so.
Walking helps keep your blood flowing and gives you a chance to look at things other than TV while relaxing yourself. (Watching TV doesn’t count.) Walking also increases circulation throughout your body which makes it easier for relaxation into stretch.
3) Drink water before going to sleep and after waking up.
Water helps keep your blood flowing and keeps your brain functioning well. Drinking water before going to sleep and after waking up helps keep your blood flowing and keeps your brain functioning well.
4) Use a bathtub or shower instead of a tub or sink.
Bathtubs and showers both have hot water taps which can make you feel very warm during the day time but cool down quickly at night. Hot water taps increase blood flow throughout the body making it easier for relaxation into stretch.
5) Take a shower before going to sleep.
Showers are very relaxing and don’t require you to move around much since you can stay in the same place. You can also read while taking a shower which helps keep boredom and lethargy at bay.
6) Turn on the hot water tap in the kitchen sink, fill a bowl with hot water, and place it beside your bed.
You can place your hands into the bowl when they get cold during relaxation into stretch. This helps keep your blood flowing and your fingers flexible.
7) Avoid eating foods that make you feel heavy or tired after you eat them.
8) Avoid drinking alcoholic drinks since they make you feel very relaxed but very heavy at the same time.
Alcohol can make you sleepy the next day too and that will ruin your chances of relaxation into stretch because you will probably be too tired to do much of anything.
9) Try not to eat too much food since this tends to make you feel heavy or tired after eating.
10) Don’t eat or drink anything at least two hours before going to sleep.
11) Avoid eating too many sweets since they tend to make you feel heavy after you eat them.
12) Get rid of distractions around you.
Now that you have the knowledge of how to relax into stretch, what are you waiting for?
You can start now! This is important or you can always come back later to try again.
You have learned how to relax into stretch. This may seem simple but it is actually fairly difficult.
You should practice this every day until you can relax into stretch within a few minutes or less. The more you relax into stretch the better your flexibility will be since your body will be able to reach its natural limits.
Once you can relax into stretch within a few minutes, you have several options on what to do next. You can either continue to relax into stretch everyday since it is an important skill to have.
You can also begin a stretching program of some sort to actually increase your flexibility. Stretching is quite possibly the most important thing for increasing your flexibility since your muscles need to be lengthened.
You can also do both. Stretch every day and do a stretching routine every other day.
This is probably the best option for gaining flexibility since you won’t be pushing your body too hard or not hard enough. If you are up to it and have the discipline, you can stretch everyday and do a stretching routine every other day. This is the most recommended and effective way to gain flexibility although it is quite a bit more work for your body.
The third and least recommended method is to just do a stretching routine everyday. This is not the best way to gain flexibility since if your muscles aren’t used to being stretched they will resist the stretching and eventually you won’t be able to increase your flexibility any further.
It also tends to put a bit more wear and tear on muscles which shortens the amount of time you can hold a pose. If you decided to take this route, after you finish your stretching routine, it would be best if you did some sort of light exercise since this will help with flexibility as well.
It’s all up to you and whatever you decide will be best for you. The guidelines exposed in this book are simply that, guidelines.
If you wish to gain flexibility as soon as possible, then following the best method of gaining flexibility is key. Nothing else will give you the same or better results. Other methods may seem easier but in the long run, harder work needs to be put in. Remember that.
Okay, it is now time to start your flexibility program. Remember that what you are about to embark on is a journey.
Some of those who embark on this journey will fail while others will succeed. It is your choice and yours alone as to which category you will belong in.
Good luck my friend and may the force be with you.
The following are some basic guidelines to help you on your quest to gain flexibility:
This is by far the most important thing when it comes to increasing flexibility. It doesn’t matter how much time you put into a specific stretching routine if you aren’t flexible or if you have tight muscles.
For the best results, at least half an hour of stretching a day should be dedicated to it. This can be spread out throughout the day however you like. The more you stretch, the better results you will get.
Your body position can greatly affect your flexibility. Certain positions are better suited for certain stretches.
The best way to find out which position is best, give each a try and see which gives you the most range of motion without pain.
When you stretch it is important to learn how to breathe properly. Many people ignore this aspect and just stretch however they want.
This is a big mistake and reduces the effectiveness of your stretching routine. Proper breathing greatly helps your muscles relax allowing you to go further in your stretches. It also helps prevents pain and injuries during your stretches.
The Power of Suggestion
Your mind is a powerful tool and can greatly affect your flexibility. If you believe you can bend farther then you probably can.
If you believe something hurts then it will, if you believe it feels good then it will. This is why many people ignore proper breathing during stretching. They hold their breath intentionally to give the impression that something is hurting when it actually doesn’t or they take quick short breaths which doesn’t allow them to reach their maximum potential.
A light mind can go a long way in flexibility.
Risk and Safety
Stretching is generally safe if done properly. There is the possibility of pulling muscles or ripping tendons however this is very rare provided that you are doing your stretches correctly.
If you feel sharp pains while stretching, you are doing something wrong or going too far. Pain is not necessarily a bad thing when it comes to flexibility but there is a limit. If you feel a burning sensation in your joints or muscles then you need to stop and rest. If the pain persists then you should consult a medical doctor as you could be tearing your muscles or pulling a tendon which can be very bad for you.
Additionally, stretching can be dangerous if you aren’t careful. Never stick your limbs out to the extreme while alone.
You could fall and hurt yourself quite badly. Additionally, stretching with a group can be dangerous if you aren’t careful. Don’t push others away or pull them if they are holding you back, sometimes this can lead to injuries that cause people to fall and get hurt.
Lastly, when you are finished with your stretching routine, be sure to warm down. This means that you should do some light movements and stretches before stopping.
This helps your muscles and blood flow return to their normal state. If you stop without doing this, you can feel very nauseous and lightheaded.
The Stretching Routine
Your stretching routine should consist of a couple warm-up stretches, the main stretching routine, and finally a cool-down stretching routine. For each section of the routine, hold your stretches for at least thirty seconds unless otherwise noted.
Each time you stretch, reach the maximum range of motion that you can. Don’t stretch to a point where it is painful or uncomfortable. The general rule is that if it doesn’t feel right, then stop.
Warming up is very important before stretching because it gets your muscles and blood flow prepared for stretching. The warm-up should consist of simple movements such as arm circles, leg swings, and walking.
These simple movements get your muscles moving and warm them up.
The Main Stretch Routine
The Main Stretch Routine is the heart of your flexibility routine. This is where you actually stretch the different parts of your body.
You should pick out a selection of stretches that target all of your major muscles groups such as stretching your legs, hips, back, and arms. Consult the “Common Stretches” section for details on the stretches you should do.
The cool-down is just like the warm-up, except it focuses on slowly lowering your muscles back to their normal state. This means that you should focus on holding stretches for a minimum of ten seconds.
The cool-down is very important because if you stop stretching suddenly, your body may retain its stretched position due to the elasticity of your muscles. This is bad because you’ll remain stretched and risk injury or not be able to move as well. Be sure to always do a cool-down after your stretching routine.
Stretching is a very safe activity when done properly but there are some complications that can occur if certain steps are skipped. The major ones include bruising, tearing muscles or tendons, and fainting.
Minor pain and discomfort is a possibility with stretching but if you do it right, then you shouldn’t experience too much. However, there is always a risk of bruising yourself if you push yourself too hard.
For example, if you stretch past the point of comfort, then you may end up bruising yourself. This is pretty obvious. However, one may wonder how this happens. Well, when you stretch past the point of your muscles’ natural elasticity, then the pulled muscles can sometimes tear. This results in small tears in the connective tissue (mainly collagen and fibers) that make up your muscles. Tears aren’t good because it allows other bodily fluids, such as your blood, to enter the area and cause discoloration and pain. This is why you bruise.
Tearing Muscles and Tendons
If you stretch too much and bruise yourself, then you may actually tear some muscles or tendons. This is pretty serious since if the tear is large enough, then it can actually prevent the affected limb from being used properly and even cause permanent damage.
If this happens, you may need surgery in order for the affected limb to work again. Luckily, this is very rare since the stretching techniques in this article are very safe and have been proven to increase flexibility with no (or very little) chance of injury.
Fainting is a possible risk with any sort of exercise or activity, mainly because of dehydration. This article suggests that you consume water before and after your stretching routine.
Dehydration can cause dizziness, light-headedness, and sometimes even fainting. This is a pretty uncommon occurrence, but it can happen more often when you start exercising in hotter environments. It’s best to drink a lot of water before you begin your routine.
Sources & references used in this article:
Stretching by P Tsatsouline – 2001 – Dragon Door Publication
Split decisions: How and why to take a break from feminism by B Anderson – 2010 – books.google.com
The stretching and relaxing of polyethylene by JE Halley – 2006 – books.google.com
One up on Wall Street: how to use what you already know to make money in the market by RA Horsley, HA Nancarrow – British Journal of Applied Physics, 1951 – iopscience.iop.org
Stretching and Flexibility Everything you never wanted to know by PS Lynch, P Lynch, J Rothchild – 2000 – books.google.com
Splitting of CO2 by vibrational excitation in non-equilibrium plasmas: a reaction kinetics model by B Appleton – World, 1993 – escalada.verticon.ro