Best Ways to Stretch Ligaments

Failure to stretch ligaments prior to and after exercise can cause muscle fibers to shorten, leading to potential injuries, according to Global Health and Fitness. Stretches shouldn't require help from a partner, nor should it require energy to maintain the stretch. Stretching should, however, focus on one particular muscle group at a time
  1. Stretch Gently

    • Warming up the body through cardiovascular exercise (walking, biking and running) is important for pumping blood to muscle groups you will be using during vigorous exercise. Once warmed up, you need to stretch that muscle group gently, but immediately, as even 30 minutes later the muscles will have grown cold and injury could result.

      Gentle stretching of ligaments is best done with dynamic stretches. Dynamic stretches are controlled arm and leg movements that gently reach your range of motion limits. There is no bouncing beyond a gentle reach in dynamic stretching. Examples of dynamic and gentle stretches include controlled (and slow) gentle arm and leg swings. These types of stretches should be done in 8 to 12 repetitions per set, stopping the minute your ligaments and muscles become fatigued.

    Stretch Steadily

    • After beginning your stretch you will need to hold it for a few seconds. Release the muscle if it begins to burn, as this will only fatigue the ligament and muscle and could cause an injured ligament, which can take up to as many as 12 weeks to heal, according to Global Health and Fitness. The type of stretch will play a role in the length you can hold the stretch.

    Stretch Consistently

    • Stretching consistently is important in order to avoid lower body muscle shortening. By stretching before exercise, or any activities that could injure the ligaments that connect one bone in your body to another, you can maintain body flexibility. Stretching frequently keeps the body limber and ligaments are able to handle greater force and pressure than if they aren't stretched often.

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