Stretching Does a Body Good, Part 2

By B.A. Dobson

Ladies, as promised in Part 1 of this post – in which I presented the many health benefits of stretching – I’m going to share some key tips on how to get the most out of your flexibility training through proper stretching technique.

When you stretch:

Do…

Warm up first. Stretching cold muscles increases your risk of injury. So, warm up by walking while gently pumping your arms, or use a cardio machine (i.e. elliptical, bike or treadmill) at low intensity for five minutes.

Stretch before and after activity. Before engaging in vigorous activity, ALWAYS perform a light series of stretches (directly after your warm up), and finish every work out with a cool down that includes a 10-15 minute stretching routine.

Stretch regularly. FACT: the more often you stretch, the faster you’ll gain flexibility and reduce muscle tension. Aim to stretch all of the major muscle groups daily, or at the very least, each time you exercise (a minimum of three to four times/week). 

Take your time. Slow and controlled stretching is always best, as it takes time to lengthen your muscle tissues safely. Be sure to hold your stretches for at least 30 seconds. FYI: a 30 second count can seem like a long time, so keep an eye on a clock to make sure you're holding your stretches long enough.

Focus on pain-free stretches. Despite what people might tell you, you don’t need to feel pain to gain – especially when it comes to stretching. When you move into a stretch and experience pain, your body is telling you that you've extended your muscles beyond their limit. Though it may be tempting to push your body into a deep stretch so you can ‘really feel it’, remember that the pull of a good, deep stretch should be akin to ‘comfortable discomfort’ and NEVER pain. Stay within your pain-free zone while stretching.

Don’t…

Hold your breath. As you stretch, relax and breathe freely. Try to breathe at a normal rate, breathing in through your nose and out through your mouth. This will make stretching a more relaxing experience. FYI: Keeping the muscles of your face relaxed (i.e. smiling instead of grimacing) will help calm your breathing.

Compare yourself with others. Remember, everyone has different degrees of flexibility. If you compare yourself to others while stretching, you’re likely to end up overstretching – and injuring yourself. Stay focused on your own body and its limitations as you stretch.

Bounce. Bouncing as you stretch can cause micro tears in your muscles, which may result in scar tissue as the muscle heals. Since scar tissue generally tightens the muscle even further, there’s a good chance you may become even less flexible and prone to pain – completely defeating the purpose of stretching in the first place. Avoid high-force, short-duration stretches that use rapid bouncing motions or momentum.

Until next time, stay active and keep stretching!

Image courtesy stock.xchng