The Importance of Stretching
We hear so much about exercise and exercise routines whether it’s weight training, aerobic exercise, yoga, pilates, aqua-size, martial arts, and the like. But we don’t hear often enough about the importance of stretching.
Stretch before, during, and after exercising
Stretching before exercising is beneficial in that it helps in warming up the muscles and joints to be used. There is, however, one word of caution; you should never stretch a cold muscle. Cold muscles are short and tight, if we stretch them in that state we run the risk of immediate injury. For example, if you’re going to stretch your arms, you could begin with some arm circles. If you’re going to stretch your legs you could run in place or jump on a stationary bicycle for 5 minutes. The idea is just to get some blood and oxygen to that area of the muscle that is to be stretched.
Stretching during exercise is beneficial because it helps to lengthen the muscle. This is important because it will give us a full range of motion which is needed if we want to receive maximum results from training a specific muscle. This in turn will enhance the muscle’s ability to perform. The better a muscle is able to perform the stronger it will be. Stretching helps you become more flexible, as you increase your flexibility you will improve your posture and balance.
Stretching after exercise is beneficial also because it helps reduce the amount of toxins and lactic acid built up in the muscle. This in turn will help prevent or reduce the amount of soreness to the muscle trained. By stretching after exercise you can help keep the muscles and tendons loose and flexible as they have a tendency to tighten when cool. Stretching after exercise is also a good way to relax the entire body and mind.
I hear all too often that there’s no time to stretch, there’s no mat available, or they just don’t know exactly how to stretch. Stretching does not have to be an elaborate and time consuming function. A few simple stretches for the muscles you will be training is all that’s needed. Stretching before, during, and after exercise is important but there is never a wrong time to stretch. Try some stretching before bedtime to help you relax and prepare your muscles for sleep. Keep these stretching basics in mind the next time you prepare to exercise or any time of the day:
Stretching basics:
~Never stretch cold, do a warm-up exercise before stretching
~Stretch and hold the stretch for at least 30 seconds but no more than 60 seconds
~Never bounce a stretch, keep your movements smooth and controlled
~Do not over stretch, you should feel a slight pull and tightness but never pain
~Stretch one muscle group at a time before beginning another one
~Remember to breath while stretching
~Place your hand above or below the joint but never on the joint of the muscle you are stretching
~Learn proper stretching movements from a personal trainer, a book of stretches, or an instructional video