Proper stretching, done at the right times, can help improve your posture and increase your flexibility. Unfortunately, many exercise aficionados still follow outdated stretching techniques, which can weaken their physical performance and increase their susceptibility to torn or pulled muscles. Knowing how and when to stretch can help you reap the benefits of stretching without its potential negative side effects.
Static Stretching
Static stretches involve holding your stretch in one position for a set amount of time. Jessica Matthews, an American Council of Exercise-certified fitness trainer, suggests performing this type of stretching at the end of your workout rather that at the beginning. According to Matthews, properly warmed-up muscles are more pliable and less susceptible to injury. Although some people include this type of stretching at the end of their warm up, this can cause a drop in your heart rate right before you start your core exercise session.
Dynamic Stretching
You can do dynamic stretching, composed of active range-of-motion movements that often mimic those of different sports activities, prior to your workout. This type of stretching lengthens the connective tissues around your muscles and increases your core body temperature to prepare your body for a workout. Some examples include shoulder circles --- stand up, raise your shoulder to your ear and take it back down, then back up to the ear --- and hip circles --- stand up, put your hands on your hips and circle your hips in a clockwise direction.
Tips for Safe Stretching
You should feel a sensation of tension when stretching, but not pain. Release the stretch immediately if it hurts. To give the stretch adequate time to lengthen your muscles, hold each stretch for 10 to 30 seconds. Do not bob or bounce while holding the stretch --- this can damage muscles and cause scar tissue to form. Focus on your hips, calves, thighs, lower back, shoulders, neck and any other muscle groups that you routinely use in your workout program. Stretch each muscle group equally --- both arms, for example, even if you normally use your right one at work and play.
Considerations
Although you might be tempted to skip your post-workout stretch due to time constraints, a five- to ten-minute cool-down routine with stretching and light aerobic activities will help your body recover from a workout. A post workout cool-down routine can return your heart rate to its normal rate, relax your muscles and help prevent muscle stiffness and soreness.
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