Anyone, regardless of age, level of fitness, or occupation can enjoy the benefits of stretching. However, anyone with a medical condition or sedentary lifestyle should consult their physician before starting any new routine.
When to Stretch?
Stretching can be done almost anytime or anywhere. An effective practice to start is taking advantage of those 5-minute moments: stretching during short breaks at work or while watching TV.
How Often?
Everyone should stretch at least once a day. An ideal time to stretch is after a workout when your body temperature is elevated and muscles have more elasticity. Athletes or others who exercise vigorously should stretch 4x a day: when they wake up, before exercising, after exercising, and before going to bed.
Benefits of Stretching:
* Reduce muscle tension and allow the body to feel more relaxed.
* Help coordination by allowing for more free and easy movement.
* Increase range of motion.
* Promotion of better posture (most notably with chest stretching).
* Preparation for activities by "waking up the muscle"
* Develop body awareness. As you stretch various parts of the body, you focus on them and get in touch with them. You get to know yourself.
* Help loosen the mind's control of the body so that the body moves for "its own sake".
* Promote circulation.
* It feels good.
* Help prevent injuries. It should be noted that stretching has not been proven to help prevent acute muscle injuries. However, stretching can help prevent injuries by allowing your body and joints maintain a healthy and normal range of motion.
How to Stretch
Stretching should be done in a relaxed, sustained way with your attention focused on the muscles being stretched. When you first begin a stretching program, it may not be comfortable, but you should never stretch to the point of pain.
The Easy Stretch: 10-30 seconds. Feel a mild tension. Relax as you hold the stretch. This should be done within a comfortable range of motion. Eventually, the tension should diminish. This part reduces muscular tightness and gets the tissues ready for the developmental stretch.
The Developmental Stretch: Move a fraction of an inch further than the easy stretch. Mild tension for 10-30 seconds. Again, the tension should diminish. This stretch fine-tunes the muscles and increases flexibility.
Breathing: Should be slow, rhythmical, and under control. Exhale as you reach and continue to breathe slowly as you hold the stretch. DO NOT HOLD YOUR BREATH. The stretch should be light enough that you can easily maintain your breathing.
Assisted Stretching
Assisted Stretching, when done by a trained professional, allows one to experience a greater range of motion and improved benefits from a stretching routine.
Note: Stretching should never be painful! It may be uncomfortable at first, but pain is never a good sign. Pain also causes your muscles to tense and does not allow for greater flexibility or range of motion.
