While the benefits of stretching are often debated, stretching can be a valuable part of your sports or fitness routine. Even if you are not an athlete or fitness buff, stretching your muscles can improve your posture, keep you flexible and help you avoid aches and pains. Always obtain clearance from your doctor before beginning any exercise program, including muscular stretching.
Benefits
The most observable benefits of muscular stretching are better flexibility and increased range of motion in your joints. Becoming more flexible can enhance your performance and reduce your risk of injury in sports. If you are not an athlete, stretching can help you avoid injury in your daily activities. Stretching increases blood flow to your muscles and helps to relieve tension. You can incorporate muscular stretching into your workout, or you can simply stretch at home to maintain flexibility.
When To Stretch
You can stretch at any time of day, but it is best to stretch when your muscles are warm. Stretching your muscles before warming up can decrease athletic performance and lead to injury. If you want to stretch before a workout, perform a low-intensity warm-up activity such as walking or light jogging for five to 10 minutes before stretching. The optimal time for muscular stretching is after your workout, when your muscles are warm and supple.
Getting Started
The American College of Sports Medicine recommends that you include a stretching component in your fitness program at least two to three days a week. These stretches should incorporate all of your major muscle groups as well as the muscles that you typically use during your exercise or daily activity. If you are not sure which muscles to stretch, focus on your neck, back, shoulders, hips, calves and thighs. Hold each position for about 30 seconds, and repeat each stretch three to four times.
Precautions
Focus on static stretching, and hold each stretch without bouncing. Bouncing while stretching can cause small tears in your muscles, which can lead to pain and inflexibility. Remember to breathe while you are stretching. Holding your breath during muscular stretching can cause an increase in blood pressure. If you have arthritis, avoid rotation exercises such as neck, trunk or ankle rotations.
References
- North Dakota State University; "Stretching Toward Better Health"; Donna Terbizan and Julie Garden-Robinson; March 2005
- Mayo Clinic; "Stretching -- Focus on Flexibility"; February 2011
- MSNBC; "Stretching May Offer Extended Benefits"; Jacqueline Stenson; October 2007
- American College of Sports Medicine; "Practical Stretching Does Not Weaken Muscles"; July 2008
