Stretching can be an oft-forgotten part of an exercise program because it may be viewed as little more than time-consuming. However, stretching is an important element of a well-rounded workout regime, according to the Mayo Clinic. Stretching can improve flexibility and lower your risk of getting hurt during exercise. Individual stretching exercises involve working each major muscle group. The main muscles groups are the legs --- which include calves, hamstrings and quadriceps --- along with stomach, shoulder and arm muscles. The best type of stretching will depend largely on your activity or sport.
Considerations
Whether stretching has any true benefits depends on which study you choose to believe, according to the Mayo Clinic. Some research suggests stretching is helpful, while others conclude it has few, if any, advantages. Improved athletic performance is the most likely benefit of stretching. Stretching can help make you more flexible, which improves your range of motion and helps lower your risk of injuries. Stretching also stimulates blood flow to the muscles. Taking time to stretch may also help prevent stiffness and cramps.
Best Stretches For Your Sport
Hamstring injuries tend to occur more often when playing basketball, football, tennis, soccer and other sports that involve abrupt stops and starts and/or sprinting, according to the Mayo Clinic. To stretch your hamstrings, lie on the floor, lift your left leg and place your left heel against the wall. With your left knee slightly bent, slowly straighten your left leg until you feel a stretch along the back of your left thigh. Repeat on your right leg.
Stretches that work the quadriceps are among the most beneficial to golfers. While standing, use your right hand to reach back and hold the top of your right ankle, and lift toward your buttocks. Switch legs.
The knee rollover stretch is among the best stretches bicyclists. Lie on your back and bend your knees to the left. Keep your arms to your side as your use your back hips to rotate your knees. Repeat the stretch on the right side.
Streamline stretches for swimmers involve stretching your body as you would in the water. While standing, stretch to make yourself as tall as you can. Gently lean to one side and hold the pose as you slowly stretch your back. Go back to your starting pose and stretch the the other side.
General Stretching Guidelines
Concentrate on your neck, shoulders, lower back, calves, thighs and hips while making sure to stretch muscles and joints that you regularly use while at work or during exercise. Exhale and extend the muscles until you feel tension but not so far that it causes discomfort, advises the University of Maryland Medical Center. Hold each position for 20 to 30 seconds. A slightly shorter stretch may be more doable if you're just starting to extend your body into positions it's not accustomed to. Keep your breath even and constant during each stretch and inhale as you return to a relaxed position. Holding your breath can cause muscles to contract and possibly increase blood pressure.
Additional Recommendations
Total body stretching can be achieved by practicing yoga or tai chi poses, according to the University of Pittsburgh Medical Center. Yoga poses or postures are a series of movements with varying levels of difficulty that can help increase strength and flexibility. Tai chi involves performing slow, gentle stretches in a graceful manner.
Stretching at least two to three times a week is necessary to reap its potential benefits, explains the Mayo Clinic. Proceed with caution if you have a chronic medical condition or injury because you may need to alter your stretching practice. Talk to your health care provider about any health concerns you may before starting a new stretching regime.
References
- Mayo Clinic; Stretching: Focus on Flexibility; February 2011
- University of Maryland Medical Center: Exercise - Recommended Exercise Methods
- University of Pittsburgh Medical Center; Stretching Exercises; May 2010
- Mayo Clinic; Yoga: Tap Into the Many Health Benefits; January 2010
- Mayo Clinic;Tai Chi; Discover the Many Possible Health Benefits; November 2009
- Mayo Clinic; Hamstring Injury; August 2011
