Whether you are going to play a sport, lift weights at the gym, or do an exercise routine, you'll be better at it — and less likely to hurt yourself — if you warm up first.
One caution: Stretching is not warming up. Before you stretch, warm your muscles with a low-intensity activity, such as walking, while gently pumping your arms. For a specific sport, use the muscles and joints involved, moving in slow, circular movements both clockwise and counterclockwise.
End the warm-up with a few minutes of aerobic activity before stretching.
Realize that it takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds, or up to 60 seconds for a really tight muscle. If you hold the stretch for this long, you only have to do it once.
Here's how to start.
* Do an easy stretch for the first 15 seconds. Stretch just to the point where you feel a mild tension. The tension should be comfortable — not painful — for these 15 seconds.
* Then stretch a fraction of an inch farther until you feel the mild tension again. If you feel pain, you have stretched too far. Back off to the point where the pain is gone and hold your stretch there.
Remember to breathe. Exhale as you go into the stretch. Breathe slowly and evenly as you hold it.
If you warm up and stretch correctly, you'll get more out of your game or your exercise routine.
