Stretching is an important element of any fitness program as it has numerous benefits. A few of the benefits include improving flexibility, range of motion, circulation and muscle control. You can stretch your muscles anywhere and equipment isn't required. The American Council on Exercise recommends holding stretches for 15 to 30 seconds and repeating them three to four times. Stretch after your workouts and if you don't exercise regularly, stretch at least three times per week to maintain flexibility.
Warm Up
If you stretch cold muscles, you can cause injury. Prior to stretching, warm up by completing cardiovascular exercise for 5 to 10 minutes. Walking, riding a recumbent bike, using an elliptical trainer or marching in place can increase your heart rate and warm up your muscles for stretching.
Major Muscles
Just like a strength-training program, stretching should include all the major muscle groups. If you just exercised, focus on stretching the major muscle groups you just trained. If you are planning on stretching for basic flexibility benefits, focus on the large muscles groups. These muscles groups include your shoulders, back, arms, neck, hips, thighs and calves.
Avoid Bouncing
Stretch your muscles gradually without bouncing. Bouncing your muscles causes small tears within the muscle. The small tears leave scar tissue behind, and as the muscle heals it can leave you with decreased flexibly and tightness.
Avoid Pain
When you stretch, you will feel tension within your muscle, but you should not feel pain. If it hurts to stretch, you have stretched your muscle too far and you need to ease up. Once you feel tension without pain, hold the stretch.
Muscle Balance
So your body is in good balance and you don't have to compensate, stretch your muscles on both sides of your body. For example, stretch your bicep and tricep so they are equally flexible.
Breathe
Remember to keep breathing while you stretch. Stay relaxed and inhale and exhale normally while stretching.
References
- MayoClinic.com: Stretching: Focus on Flexibility; Feb. 2009
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant and Daniel J. Green; 2010
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