Do you charge right into your workout then head straight for the door when you’re done? If so, you’re missing out on an important element of any exercise routine: stretching. No matter what type of exercise you perform – whether cardio, strength training or organized sport – a regular stretching routine has many benefits. Stretching helps to:
- Lengthen your muscles
- Improve circulation
- Increase energy levels
- Decrease muscle tension
- Improve range of motion and flexibility
- Prevent injuries
- Prepare your muscles for exercise
- Help your muscles recover from a workout
You don’t have to spend 30 minutes on a pre- or post-workout stretching routine. You will reap the benefits of stretching from only 5 to 10 minutes.
Ideally, you should stretch before your workout, after warming up for a few minutes, and at the end of your exercise sessions after you cool down. Experts warn against stretching before a warm-up, as “cold” muscles are more susceptible to strains and sprains once you begin exercising. To warm up, all you have to do is ride a stationary bike, do jumping jacks or run in place for a few minutes – anything to get your blood flowing and increase your heart rate.
Stretching is important even if you don’t exercise. As you age, your muscles tighten and your range of motion gradually decreases. Stretching on a daily basis can help make your day-to-day activities easier, from getting in and out of your car to climbing stairs to picking something up off the floor.
Types of Stretches
The goal of stretching is to increase a joint’s range of motion and prepare the muscles for exercise. If stretching is performed prior to exercising, the stretches you do should focus on the major muscle groups that will be used during the exercise.
The two main types of stretches include static stretching and dynamic stretching.
Static Stretching
Static stretching may also be referred to as passive stretching. During this type of stretch, you want to gently take the target muscle to its outer range, until you feel only a slight discomfort, then hold it for 15 to 30 seconds. As you hold the stretch, the muscle begins to relax. When that happens, you can then stretch a little further and repeat the hold.
Just be sure not to bounce while you’re stretching. Known as ballistic stretching, bouncing stretches force muscles and joints beyond their normal range of motion, which can lead to injury. And you should never stretch to the point of pain.
Dynamic Stretching
With this type of stretch, you quickly move a muscle through its entire range of motion, in and out of a stretched position. Dynamic stretches are particularly effective when performed prior to participating in a sport, because they can be adapted to suit the activity and work your muscles and joints in much the same way that your sport will. Examples of dynamic stretches include lunges, jumping jacks, high knees.
Also called active stretching, dynamic stretches get your blood flowing and increase your heart rate. You can actually do dynamic stretches as your warm-up for or in lieu of static stretching. Perform 10 repetitions of each exercise then move on to the next one. If you forego static stretches at the beginning of your workout, just be sure to do them after you exercise. Doing so will decrease the chances of feeling stiff the day after exercising and help prevent injuries.
Stretching is good for the health of your muscles, joints and body in many ways and should be incorporated into your exercise regimen. Even if you don’t exercise on any given day, it’s a good idea to do some stretches to ease muscle tension resulting from daily stressors and to help you through your daily activities.
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