Stretching your muscles causes the tissues to contract and flex, allowing them to move through their full range of motion. While your muscles stretch during everyday activities and during exercise in general, it's important to incorporate regular stretching into your fitness plan to keep your muscles healthy and maintain your flexibility.
Benefits
The ability of muscle tissue to be stretched allows you to counteract the stiffness and tightness associated with age, stress and other medical conditions. Regular stretching helps you improve your overall flexibility, helping you perform daily tasks and exercise easier. Circulation improves as you stretch your muscle tissues, helping your body to get the oxygen it needs and speeding recovery after injury. As you age, your range of motion naturally declines, though stretching can help counteract this decrease and promote balance so that you're less likely to fall. Mental and emotional stress often result in tight, tense muscles, which stretching can help relieve.
Stretching
Muscle tissue responds best to specific stretches when the muscles are warm because heat makes the fibers more flexible. It's especially important to stretch every time you exercise since your muscles work harder during physical activity. Gently stretching the muscle fibers after exercise allows the used tissue to relax. Even if you don't exercise regularly, it's important to stretch at least a few times a week to keep your muscles pliable. Walk in place or go for a light jog before stretching, as you're more prone to injury if you stretch when your muscles are cold. Focus on the major muscle groups in your body when you stretch, including your neck, shoulders, back, chest, hips, thighs and calves. Hold each stretch for about 30 seconds once you feel tension, but don't bounce, since this can lead to muscle tears, which make it harder to stretch the tissue in the future.
Considerations
Muscle tissue is made of small fibers that respond to movement and stretching. When you stretch, you gradually lengthen the muscle fibers, which allows them to move more fluidly when you work out. Muscles work together with your bones and joints to allow full range of motion, so if they're too tight, you won't be able to move as well. Muscles that aren't frequently stretched cannot perform as well, leading to fatigue. Your muscles lose oxygen when overworked, which can lead to spasms and cramps.
Warning
Though stretching is good practice for most people, if you have injuries or medical conditions that affect your muscles or joints, talk with your doctor before beginning a stretching program. Muscle tissue doesn't respond well to the strain of stretching if it is damaged, and it may temporarily or permanently lose its ability to stretch. Stretching certain muscles too soon following injury can lead to tears and scar tissue that may prolong or permanently inhibit the healing process. Don't stretch until you feel pain. It takes time for muscles to lengthen and flexibility to increase. Stretching to the point of discomfort will actually slow the process down.
