Stretching the body is commonly associated with exercise, but it can also be beneficial if you are sedentary. Standing up and moving around after sitting for long periods returns the blood flow to stiff arms and legs and keeps you mentally alert. Proper stretching is thought to help avoid injury by increasing your flexibility, which can also improve performance in physical activity.
Athletes
Studies done on the benefits stretching have had mixed results, according to the Mayo Clinic, but it is still considered good practice for athletes to include stretching as part of their regimen, especially before activity. Stretching the muscles keeps them flexible. Flexibility gives better range of motion throughout the joints, which can possibly reduce the risk of injury and may improve performance. Even amateur athletes who do low-impact activities, such as golf, should stretch before exercise, according to Dr. J. Martin Leland of the University of Chicago. Light stretching after activity is also helpful.
Additional Benefits
Stretching the body offers other benefits in addition to keeping the body flexible to avoid injury, according to author and physical therapist Dr. Suzanne Martin. Proper stretching helps lengthen the muscles, which leads to better posture. Stretching the muscles and tendons also improves circulation of water and nutrients throughout the body, which slows the aging process. It can also reduce stress and promote relaxation. Stretching the muscles can also help avoid muscle spasms, and stretching the neck muscles can reduce headaches.
Proper Stretching
Stretching needs to be done properly to be effective. Following some basic advice can help avoid losing any possible benefits. Warm up the muscles before stretching by walking, jogging or biking for 10 minutes. Don't stretch cold muscles. Focus on the muscles that need stretching the most -- neck, shoulders, calves, thighs, lower back and hips. Stretch both sides evenly. For example, stretch both the left and right shoulder. Avoid bouncing when you are stretching; aim for a slow, gradual stretch. Hold the stretch for 30 seconds and do three to four stretches for each muscle, avoiding stretching to the point of pain. Stretch regularly, at least twice a week. If you stop stretching, your muscles will stiffen and shorten over time.
Considerations
Stretching is beneficial, but there may be times when you need to be very careful or avoid stretching altogether. If you are participating in a very intense activity, such as a sprint, it's best to wait until after you are finished to stretch. Stretching an injured muscle or tendon can cause further damage. Some chronic health conditions are exacerbated by stretching. Consult a doctor if you have an injury or health condition that may cause problems when stretching. A doctor can advise you of your limitations and will make recommendations for your condition.
