Did you know that if you don't stretch in the correct way, you might end up thwarting the entire purpose of your workout and suffer unwanted injuries?

Doing pre-workout stretches thoroughly will determine whether you are benefiting from your workout or whether it's worsening your muscle tear. Here are the major stretching crimes that you should never commit.

Not doing a proper warm-up

According to gym instructors worldwide, this is the most commonly committed crimes in any gym. A warm-up is a must before any kind of workout — cardio or weights — and must ideally last at least 12-15 minutes.

Assuming that stretching is a warm-up

Stretching and warming up is not the same. You need to warm up first, before you are ready to stretch. A slow jog or brisk walking on the treadmill is a good warm-up.

Rushing through your stretching exercises

Stretching should be for the entire body. You cannot skip any parts. Involve stretches that work your lower back, shoulders, calves, stomach, quads etc. You should not move from one stretch to the other in very quick succession because that may cause untoward injuries. Try to hold each stretch for 20 seconds. When you breathe deeply and hold the stretch, your muscles get trained to tolerate the maximum that your limbs can go to.

Giving stretching a skip after a workout

You have done an hour of strenuous exercise and now you just want to rush out of the gym; that is a huge mistake. Spend some time bending and stretching after your sweat session. Then, do a cool down before you leave the gym.

Not stretching every day

You need to be your flexible best always and that can only happen if you stretch daily, even on the days that you aren't gymming. This ensures that your gym days are more fruitful and that you make the most of them.

Not breathing properly

Breathing right is a very important aspect of stretching. Breathe naturally while you inhale through your nose, expand your rib cage and upper abdomen as you fill in your lungs. When exhaling, breathe out through your mouth, preferably making an audible sound. This relaxes you. While stretching, you need to breathe out when you are exerting, that is, when you are actually contracting your muscles.

Doing static stretches

Never stand still and do stretches that work only one muscle. You should rather do stretches that work a group of muscles — like a lunge that stretches your upper hamstring muscle, your ankles and also your glutes.

Ignoring pain while stretching

When you are in the middle of a stretch and you feel pain, stop immediately and consult an expert. Your stretch should make you feel a gentle pull only, not immense pain. If you are hurting, you are doing it wrong. Rest a few days and then go back to working out under a qualified trainer.Read more here:www.marieaustralia.com/formal-dresses

In my vicinity there is
A garden  so green
Monsoons
Winters and
Summers
All do agree

A walking track
Joggers track
Yoga corner
A gymming area along the track
Everyone seems to be enjoying

Early morning enthusiasts
and
Late bloomers all love the place

A  poetry recital Corner
An occasional artist
Capturing the beauty of the place

Conversations of the Elderly
Reliving memories from
Back in the day

The children in the play area
Going Merry-go-round
And sliding , happy and gay

With
A canopy of trees
Sheltering the track

Come Summers
The trees bearing  flowers in bloom
Purple orange pink
And
Most special of All
A yellow so Mellow
(Indian Laburnum)
Leaving no trace of green
Cascading in delicate blooms

With
A granite  seat placed
Beneath
A feeling so divine
A favourite of mine !!

Dearest oh nathaniel,

what's that i hear?

when dusk cloaks the infinite shade of dark blue

spilling out of your wavering frown

a cuss word?

no it's

a whimper, a merciful

cry for help.



it starts out small,

not like baby steps - in fact, far from it

it's gargantuan like that giant from that fairy tale

that you yearn to reside in

and it crescendos into a melancholy howl

just like the werewolves in

little red riding hood.



under the shadows of your abode

inside the head full of numbers

all red ink ;  no pity

leering and lashing like corrected mistakes

from those animals

who solely came for the bread.



let me extricate you

no sweetie i won't fold you

to fit into a rabbit hole

you're not alice most definitely

you are already a minuscule caricature

the ones i doodle on my foolscap pad during maths

with bigger objectives and a yellow brick road

full of life

much animated than the

musical numbers

i sing in your ear

when you're

dozing off in chemistry

your crooked nose peeking out from underneath your folded arms

twitching at the notes strung together with lines of amusement and pure merriment

dearest oh nathaniel, you don't resemble Pinnochio.



instead i'll urge you to wear that glass slipper

slip it on quick and

leave a vestige

of gingerbread crumbs

that is

ineradicable and incontestable

like your heart

pure and gold

not from all those lessons in church

but from those involuntary explorations

into the never-ending sky.



and your tirades about

this school and society

that kaleidoscope in your eyes

unravelling like Rapunzel's locks

to form that opinionated you

they're part of

our counter attacks

on the Indian Ocean

all ephemeral

no aftertaste

of distaste

for it's peppered with

jest and zest.



our midnight discussions about feminism

and the women who fought in wars

they extol you from heaven

for your open-minded sentiment

they might say to me

in a hushed, demure tone

that he's like the pea

the princess eventually

found

concealed amongst

perpetuated mattresses.



the ugly duckling

did spin into ethereal

as time is of the essence

so don't compare yourself against

your friends

gymming isn't even a word

sprawled upon

online dictionaries

dearest oh nathaniel, i don't have to thumb through the dictionaries

to know that you're oh-so wrong.



desist from the self-inflicted loathe

it doesn't pain me

for i'll still love

you

unconditionally

but for the sake of your sanity

halt all the macabre,

grim, gore

and

ghoul.



dearest oh nathaniel,

your smile is a

sworn clandestine

evoking a swoon

and a creak from my

rusty knees

a poignant mess

enmeshed into

a human manifestation

of super novas

amalgamated together

hypnotizing me into

deep slumber

without the ***** of a

sewing needle.



let me sweep all those

poor lies

and false hopes

unlike Aladdin's

under a magic carpet

and try to lift the corners

of your mouth skyward

however i'm no

puppeteer and i don't see

no strings attached

so my endeavours

may be futile

but your laugh

jesus christ

it resonates on a tenfold

with the metal songs

buzzing out of your earpieces

that resonate deeply

with that

"cold heart"

that you claim

to be

yours

and i hold on to

it like dear life,

dearest oh nathaniel.



dearest oh nathaniel,

for you shall see

that

decampment isn't

the easy way out

because the

emblem of

you

will be scattered

around the

asphalt

frisking and skittish.



like what i've

said

i won't fold you to fit into

my pocket

neither will i

drop you into

the sea

i am that lighthouse

stationary

though

luminous in

the falling mist

and

rising fog.



dearest oh nathaniel,

what is that i hear?

no it's certainly

not a merciful

cry for help.



it's not a

battle cry

or a

symphony

dearest oh nathaniel, don't be a fool.



it's you

unabridged

in sheer

rapture.



dearest oh nathaniel,

i'm talking to you.

**| dearest oh nathaniel - m.m |