Stretching helps improve your flexibility. For example, if you've been sitting in the same position for a long time, you may feel hunched over and stiff when you stand up. Performing light stretches, such as making wide circles with your arms or bending down to touch your toes, relaxes your tendons and moves your joints through a full range of motion. As a result, you'll feel looser and more relaxed.
Function
Stretching also increases blood flow to your muscles, so you'll feel warmer and more energized. When you perform stretches, ensure each major muscle group gets some attention, especially if you use a particular muscle group often. For example, if you stand for long periods of time, stretch your legs and lower back adequately. Also, don't stretch one side of your body without stretching the other.
Warning
It's possible to hurt yourself by stretching with poor technique. For example, if you bounce while you stretch, you might tear your muscles. The resulting scar tissue can make you feel stiffer in the future, negating the benefits of stretching. The most effective approach is to stretch tight muscles and hold the position for roughly 30 seconds, according to MayoClinic.com. Repeat the stretch several times to maximize the benefits.
Expert Insight
For a long time, the dominant opinion was that stretching before exercise helped prepare your muscles and joints for exercise and decreased the risk of injuries later. Now experts recommend that you warm up with light exercise, such as jogging or jumping jacks, before you stretch. If you perform stretches while your muscles are still cold you might increase your chances of injury, according to the American Council on Exercise.
Postworkout Stretches
Stretching after your workout helps cool your muscles down. During a vigorous workout, you tax your muscles, which might lead to muscle tightness and aches. Take a few minutes after you complete your exercises to stretch tight muscles and reduce muscle tension and soreness. Also, postworkout stretches relax your mind while your heart rate returns to normal.
Considerations
If you're not sure what type of stretches will work best for you, hire a personal trainer or talk to an expert coach. Ask for help designing a warm-up and a cool-down plan for your workouts. If you want to maximize the benefits of stretching, consider joining a yoga class, where you can learn how to improve your flexibility, relax your mind, reduce your stress and anxiety, and gain all the other benefits of stretching.
