Yes, You Need to Stretch!!

Perhaps the most ignored aspect of fitness and overall health is stretching. To most of us, this is NOT a news flash. If we all know how important it is, then why don’t we actually do it? Once again, it takes time. But, it does not take as much time as you might think. Stretching creates a greater range of motion and results in less stress on the joints and tendons. This could not only prevent injury, but it also aids in the rehabilitation and recovery from injury.

1.    Make sure your muscles are warm. Do your stretches only after your muscles are warmed up, preferably at the end of your work out. Your muscles are most pliable when your body temperature and muscle tissue is warmed up. Utilize this time to get the most out of your stretch.

2.    Don’t Bounce! Hold a Static or Steady Stretch:  When you bounce or come in and out of stretch quickly, you can actually make your muscles tighter or cause an injury! Your muscles will tighten and guard against this action, thus creating a shortening of the muscle fibers.

3.    Hold the Stretch for at least 30 seconds. The muscle takes at least 20 seconds to release into the stretch. Take 4-5 nice deep breaths and focus on the muscle you are stretching.

4.    Stretch to the Point of slight discomfort, But NOT Pain: I always tell my clients that there is a fine line between the point of a good stretch and a painful stretch. This specifically should not produce any Joint pain. After completing a stretch, you should feel better, not worse.

5.    Incorporate into the body of your workout and the Cool-Down Portion of your workout to save time. Stretch the muscle group you just used between weight training exercises. Many people are unsure how to stretch effectively. Think about lengthening the muscle you just used. Following a proper cool-down, also stretch the large muscles of your lower body.

Consult a fitness professional if you need more specific direction on flexibility training.