Facts About Stretching

Actively stretching provides many health benefits and helps prepare your body for more intense work-out programs. At the same time, stretching is also plagued by numerous myths regarding its overall purpose and healthy implementation. Recent studies are beginning to shed some light on the benefits of stretching and how you can use it to best prepare your body for exercise.

  1. Does Not Reduce Injuries

    • Contrary to the former belief that stretching before working out reduces your risk of injury, research suggests that there is no significant decrease in your chance of sustaining an injury after an extensive stretching period. Stretching does help alleviate muscle stiffness, resulting in a less painful workout and a more comfortable motion range throughout your exercise period.

    Bounce Stretching is Harmful

    • Bounce stretching, or the practice of stretching in short bursts of movement followed by a quick return to your limb's original position, has been seen to actually increase your overall muscle stiffness. This reduces your comfortable range of motion, making your workout more painful and less effective.

    Short Stretching

    • In most cases, a short stretching session of 15 to 30 seconds for each muscle is adequate to loosen your muscles and prepare for an extended workout. Apply consistent pressure to each muscle for this period of time and then release slowly.

    Heat and Cold

    • The application of heat or cold directly to your muscles during your stretching period helps relax your muscles and makes your stretching more effective at reducing stiffness and increasing your range of motion.

    Know Your Body

    • Your body is unique to you, and you should always consider the injuries sustained in your life when stretching or working out. Injuries may require longer periods of stretching to relax the muscle tissue and prepare you for additional resistance.

    Flexibility

    • Stretching increases your overall flexibility and comfortable range of motion. Performed regularly, it helps reduce the degenerative effects of aging on your muscles and increases your freedom of movement later in life. A full body stretching regiment can be completed in less than 10 minutes, or slightly longer if you require a professional to assist you through the process.

    After Warm Up

    • Stretching after a warm-up period allows for increased blood flow to your muscles while increasing their temperature. A complete warm-up period, combined with a full stretch regiment, reduces muscle stiffness and prepares your body for a full and safe workout.