Stretching 101

Full body stretching is considered an important element of overall health and well-being. Stretching is a voluntary lengthening of the muscles to enhance flexibility and relieve joint pain. It is also a warm-up activity before intense exercise or sport. Scientists advise stretching after first warming up the muscles or after a workout. It should never be performed when the muscles are cold. Ideally, we should stretch daily. If loosening up before a workout, each stretch should last 1 or 2 seconds. If stretching after a workout, each stretch should last 15 to 30 seconds. The long stretches held in yoga poses are beneficial for relaxing the muscles and releasing tension, but the benefits are temporary.

Following is a list of a few of the scientific benefits of stretching:

• Reduced muscle tension
• Increased flexibility
• Improved balance
• Relief from muscle pain
• Increased joint flexibility (mobility)
• Increased range of motion
• Relaxation of tight muscles and joints
• Improved posture

Overstretching can lead to ischemia (restriction in blood supply to tissues), muscle rupture, weakened bones or permanent damage to any part of the body. To avoid injury, follow these guidelines:

• Stretch only for 10 to 15 minutes and only when muscles are warm
• Stop if you feel pain while stretching
• Breathe normally (nose inhalation, mouth exhalation)
• Take as much time as you need to complete your stretching process

Stretching too far, too fast or too hard can make your muscles tighter rather than more flexible. When you stretch too far or too suddenly, your body reacts by contracting to prevent an injury. If you push too far into a stretch, bounce, use gravity, a stretching bar, or a partner, you will cause your muscle to tighten in response, which is the exact opposite result of what you are trying to achieve by stretching.

The best advice about stretching is to get proper guidance before beginning a stretching program. There are right and wrong ways to stretch every muscle. Good flexibility exercises are designed to provide a maximum stretch with a minimum risk of injury.

In a future blog, I will look at some further misconceptions about stretching, as well as the difference between flexibility and mobility. In the mean time, I leave you with these wise words: "Stay committed in your decisions, stay flexible in your approach."