You may have seen gymnasts stretch their bodies into improbable shapes, but these moves could be a pathway to injury for a beginner. To experience the benefits of stretching -- increased flexibility, injury prevention and enhanced athletic performance -- without injury, begin with a few simple stretches and go from there. The American College of Sports Medicine recommends stretching two to three days each week.
Method
According to Rice University, static stretching is the method of stretching least likely to cause injury. Before you stretch, perform a warm-up exercise such as deep breathing followed by walking in place while making circles with your arms for about five minutes. This increases blood flow to your muscles, which improves flexibility and helps prevent injury. Static stretching entails moving a joint slowly to the limit of its range of motion until you feel a gentle pull on the affected muscle, but no pain. Hold the position for 15 to 20 seconds. Stretching the same muscle again will provide even more flexibility -- repeat each stretch three to five times. Start with your neck and work your way down to your feet. Stretch both sides of your body and opposing muscles equally. Stretch again after you complete your workout.
Tips
Increasing your flexibility takes time, so don't expect to see immediate results. Introduce stretching into your life gradually and maintain a consistent routine to keep your body flexible. Stay relaxed while stretching. If you experience pain or if you have a medical condition that may interfere with stretching, such as a hip or knee replacement, consult your doctor. Breathe while holding a stretch and maintain correct posture with your shoulders back, chest forward and your feet hip-width apart. Stretching sessions should last about 20 minutes, according to the United States Department of Veteran Affairs.
Balance Stretches
Lynn Blankenship, BS, MAE, and Nicole Peritore, MS, of the University of Kentucky Cooperative Extension program suggest toe stands, alternating steps and the heel-to-toe walk as beginner stretches that help improve balance. To perform toe stands, stand behind a chair in case you require it for support and rise up on your toes by lifting your heels. Pause and then return your feet flat to the floor; repeat five to 10 times. For alternating steps, march in place at a slow to moderate pace for 15 to 30 seconds. For the heel-to-toe walk, raise your arms out to the sides, place one foot directly in front of the other so that the toe touches or almost touches the heel, and walk forward by placing one foot in front of the other for 20 steps.
Standing Stretches
Blankenship and Peritore recommend standing stretches, such as shoulder rolls, the ear-to-shoulder stretch and the standing torso stretch, as appropriate beginner stretches to improve flexibility. To perform shoulder rolls, roll your shoulders in small circles while standing, first for five seconds rotating forward and then for five seconds rotating backward. The ear-to-shoulder stretch entails just that: bringing your ear down to your shoulder and holding it for 10 seconds on each side. For the standing torso stretch, put your hands on your hips, inhale and stand up straight; then exhale and twist your torso to one side. Keep your hips facing forward and turn your head toward the side of the twist. Hold the position for three to five seconds, and then repeat on the other side.
References
- Rice University: Introduction to Stretching
- University of Kentucky Cooperative Extension; The Mind/Body Connection: Beginner Level Balance and Standing Stretches; Lynn Blankenship, BS, MAE, and Nicole Peritore, MS; June 2011
- United States Department of Veteran Affairs; Move! The Four Elements of Fitness
- American College of Sports Medicine; ACSM Issues New Recommendations on Quantity and Quality of Exercise; June 2011
