Flexibility allows you to easily move body parts that surround joints through a full range of motion. Muscles and joint structures can become tight due to inactivity, aging or injury. (Daily stretching exercises help to increase flexibility and improve overall movement when doing daily activities or during recreation or sports. However, there is one particular type of stretching you should avoid.
Benefits of Stretching
Besides increasing muscle flexibility, stretching improves balance and reduces your risk of falls, especially as you get older, according to MayoClinic.com. It also boosts blood flow to muscles to increase healing after muscle injuries and reduces stress, which can increase tension or tightness in your muscles. Stretching might also help to prevent injuries during sports or exercise.
Worst Stretches
Ballistic stretching is often featured in training programs for athletes; however, it is the most dangerous form of stretching. It involves bouncing or bobbing to extend a stretch. Unfortunately, it often stretches muscles too far, which can increase the risk of injuring muscles and connective tissues, especially if you've had a previous injury, according to "Essentials of Strength Training and Conditioning." It can also prevent muscles from relaxing, which doesn't help to improve flexibility. Another type of stretch to be wary of is the proprioceptive neuromuscular facilitation, or PNF, stretch. While it can increase flexibility, it requires having another partner who is very knowledgeable about PNF stretching to reduce the risk of injury.
Better Option
Static stretching is the most common form of stretching. It includes moving your body through a range of motion to elongate or stretch a muscle and holding the stretch without moving for a number of seconds, usually 30 to 60. It is safer than ballistic stretching and just as effective, notes "Essentials of Strength Training and Conditioning." Static stretching is also suitable for people of all ages and fitness levels.
Warning
Never stretch muscles without warming up for about five to 10 minutes because you can injure muscles and reduce flexibility, warns Plattsburgh State University of New York. A warm up can include walking or cycling. Stretch slowly and never perform the stretch beyond a comfortable range of motion. You should not feel pain. Also, do not hold your breath when stretching. If you must do ballistic or PNF stretches, make sure you work with fitness professionals who have extensive experience with these exercises.
References
- Plattsburgh State University of New York: Nutrition and Health Information for Student Athletes
- MayoClinic.com: Stretching: Focus on Flexibility
- "Essentials of Strength Training and Conditioning;" Thomas R. Baechle, Roger W. Earle; 2008
