Stretching
Why stretching is important
It’s not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too. Stretching can help. You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence.
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.
Regular stretching keeps muscles long, lean, and flexible. Healthy muscles also help a person with balance problems to avoid falls.
The cumulative effect of stretching
Stretching once today won’t magically give you perfect flexibility. You’ll need to do it over time and remain committed to the process. A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.
Proper execution
We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they’re warmed up can actually hurt them. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.
Hold a stretch for 30 seconds. Don’t bounce, which can cause injury. You’ll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue. Stop stretching that muscle and talk to your doctor.