While you may have always been told to stretch before warming up to exercise, it can actually result in a painful injury. According to experts, knowing how and when to stretch properly can prevent muscle pain and improve your range of motion, posture and athletic performance. By learning more about causes of pain from stretching and how to do it safely, you can avoid injury and discomfort.
Benefits of Stretching
Whether you stretch daily or weekly, incorporating stretching into your schedule has important health benefits. Stretching improves your flexibility and mobility so that regular activities, such as bending over to tie your shoes or lifting a package, become easier. By stretching, you can avoid muscle or joint injury and alleviate stress, muscle tension and soreness. Stretching is also known to boost blood flow to your muscles and improve posture and coordination for better balance, making you less prone to falls.
Warming Up
Warming up before exercise is critical to prepare your body for intense physical activity. By performing low-intensity aerobic activities such as walking or jogging, you can increase your breathing rate and warm your muscles. Stretching cold muscles may result in a pulled or torn muscle. If you don't have time to warm up before stretching, stretch right after a shower or hot bath, when your body and muscle temperatures are higher and your muscles are more likely to stretch without injury, the American Council on Exercise advises.
Bouncing
Stretching is a simple exercise that requires little exertion. Always ease into a stretch and avoid bouncing, author Suzanne Martin advises in "Stretching." Bouncing during a stretch can result in small tears in your muscle that can form scar tissue. The scar tissue can tighten your muscles to reduce flexibility and cause pain. Instead, hold your stretch for 15 to 30 seconds, and repeat it two to three times, the American Council on Exercise recommends.
Straining
Stretching should not be painful. Pushing yourself too far when stretching can cause pain and discomfort. According to Martin, during a good stretch, you will feel tension that should ease as you move into the stretch. After holding the stretch for 15 seconds, stretch slightly farther until you again feel mild tension, the Mayo Clinic advises in "Fitness for Everybody." If you feel pain, ease up and hold the stretch where you no longer feel pain.
Breathing
Avoid holding your breath when stretching. Breathing deeply can help you relax and extend deeper into a stretch without straining, reducing your risk of an injury. Exhale as you bend forward during a stretch, and breathe slowly as you hold the stretch, the Mayo Clinic advises.
Expert Advice
Always consult a doctor before beginning any stretching. If you have an injury or medical condition, speak to your doctor about which stretches are safe for you. In general, aim for at least 30 minutes of stretching, three times each week, the American Council on Exercise recommends. While it's beneficial to stretch major muscle groups, also stretch muscles you use frequently when playing sports or at work. And remember to cool down and stretch after your workout to avoid muscle stiffness and soreness.
References
- American Council on Exercise: Flexible Benefits
- Teens Health: Stretching
- American Academy of Orthopaedic Surgeons: Warm Up, Cool Down and Be Flexible
- "Stretching"; Suzanne Martin; 2005
- "Mayo Clinic --- Fitness For Everybody"; Mayo Clinic; 2005
