Proper stretching has many benefits, including increasing muscle flexibility. Increased muscle flexibility helps improve athletic performance and makes daily activities--such as bending over to tie shoes--easier. Proper stretching also increases the range of motion of joints in the body. This helps to increase the body's ability to maintain proper balance while being active and reduces the risk of a fall. Stretching also improves circulation, which can help muscle injuries heal faster. Stretching can also help relieve stress by relaxing tense muscles.
When to Stretch
Stretching when you first wake up is a good way to loosen up for the day. You should also stretch for sports, after warming up. Warming up elevates the body temperature and allows the muscles to be primed for stretching. The Nemours Foundation suggests warming up for five to 10 minutes before exercising.
Muscle Groups
Stretching should involve the major muscle groups, including calves, hips, thigh, lower back, shoulders and neck. You should stretch muscles you use daily. Include the back of the thigh--the hamstring--and the front of the thigh--the quadriceps. Stretch the chest muscles, as well as the biceps and triceps, which are the back of the upper arm. Buttocks and groin muscles should also be stretched.
Proper Stretching Principles
A proper stretch of a muscle is lengthening it to the point where it feels stretched. It should not produce pain, as this is stretching the muscle too far. The position of the body with the stretched muscle should be held for six to 10 seconds, according to North Dakota State University, and then the stretched position should be repeated. The Mayo Clinic suggests 30 seconds for each stretch position. During this time, the stretch should be lengthened if the muscle relaxes enough so that further stretching does not cause pain.
Dos and Don'ts
Pace the stretching routine so that it does not become rushed and completed too quickly. Proper stretching takes time. Don't bounce while stretching. Bouncing can cause small tears in muscle tissue. The scar tissue from the tears can tighten the muscles, reducing flexibility.
Cool Down
After exercise, perform an activity such as the one used while warming up. This helps to avoid stiffness and soreness of muscles. It also helps to relax the muscles, which is one of the objectives of proper stretching.
