Why should I stretch?
Increase my range of motion and promote fluid movement Reduce risk of injury during exercise Promote healthy healing from injury What stretches should I do?
Select stretches that involve the muscles you most commonly use in your sports or work activities. If you know which areas of your body are tight, make sure you give them special attention. You may be given specific stretches to aid in the recovery of an injury or to reduce musculoskeletal pain. The hamstrings, calves, chest and low back are areas that can benefit from stretching in just about everybody. Get guidance from a physical therapist or knowledgeable fitness professional on both exercise selection and technique.
When should I stretch?
The great thing about stretching is you can do it just about anywhere, anytime: while watching t.v, during a phone call, at the end of a workout or while waiting for the bus. There is no scientific evidence that stretching before a workout decreases the chance of injury during that particular activity. However studies suggest that improving overall flexibility by stretching at various times during the day can help. If you do a light cardiovascular warm-up prior to stretching or stretch at the end of your workout, your muscles will be more pliable and you’ll notice you can stretch a little farther. Warm-up is not stretching. Warm-up should consist of performing the intended activity at a lower intensity for about 10 minutes. For example, walk or jog easily before you stride into your run. Or hit the tennis ball easily; then gradually hit and move with more pace. As we age, our muscles begin to lose some of their natural flexibility, so stretching becomes even more important to maintain fluid movement and range of motion. Stretch at least 3 days/wk, but follow the recommendations made by your doctor or PT.
How should I stretch?
Hold the stretch position so that you feel muscle tension, but not pain. As you feel the muscle "release" you can lean a little further into the stretch to promote even greater flexibility gains. If you are stretching as part of a program of physical therapy, follow your therapist’s instructions. Otherwise, hold the stretch 30 seconds and repeat 3 times. If you have muscle groups that are particularly tight, perform the following regimen for one month to really make a difference. Stretch the muscle for 30 seconds, 3 repetitions, twice a day, 5 days/wk. Then continue with the basic stretching prescription. There are several other stretching methods involving the use of a partner or contraction of the opposite muscle group prior to stretching. An athletic trainer or physical therapist can provide expert instruction in these more complex techniques.
What else can I do to promote flexibility?
Participate in exercise activities that require and encourage a full range of motion. Yoga, tai chi, martial arts and various forms of dance may require and develop flexible muscles. If you’re stuck in the same posture all day in your job (constantly sitting or constantly standing), make an effort to periodically change your body position. Move around and stretch.
