Proper Stretching

Stretching is a key component of an overall fitness program. Proper stretching must be done to prevent injury and to increase physical performance. There are many things to consider before doing any stretching activity. Although stretching is an important part of fitness, if done incorrectly or under the wrong circumstances it can be counterproductive to your overall fitness goals and, in extreme cases, can cause life-threatening injuries.

  1. Warm Up

    • Prior to performing any stretching, it is important to perform a short duration warm-up routine. A warm up can be done by taking a hot shower prior to exercise or by performing a small cardio routine, such as five minutes on a treadmill. Once this has been done, a good stretching routine can be started.

    Stretching

    • There are several types of stretches that can be performed. The most popular are static and dynamic stretches. Static stretches involve positioning the body in one position and stretching each body part. It involves slow movement that is highly controlled. The proper way to perform a static stretch is to move into the stretched position and hold it for 20 to 60 seconds, then recover to the starting position. The key emphasis should be slow execution without bouncing. If a workout partner is available, it is a great idea to use one to increase the effectiveness and control of each movement. Dynamic stretches involve swinging the body part being stretched in a slow, controlled manner. The stretch should start working at the minimum end of the range of motion and continue until the maximum range of motion is reached. There are other forms of stretching, but they are typically used in physical therapy sessions under the direction of a physical therapist. Warm ups and stretches can also be performed during a workout. For example, if you are about to perform a bench press, execute a warm-up set with no weights on the bar. Work through your full range of motion slowly and with proper form. Perform this before each set to prepare each body part for maximum performance.

    Duration

    • Stretching should take no more than 20 minutes and should not focus on any body part for more than three or four minutes. Stretching should not be performed to the point of fatigue. The point is to warm up and stretch in preparation for a workout, not to be the workout.

    Breathing

    • Breathing does not play a big role in stretching. As with any physical activity, use slow, controlled breathing techniques and avoid holding your breath. This causes your blood pressure to rise temporarily and your body to tense up, which will prevent you from reaching your full range of motion.

    Warnings

    • Be very careful not to overstretch, as this can cause severe injury. Stretching over time will increase your range of motion. It is very important that as your range of motion increases that the strength in this range is also increased. Without strength development in this increased range, the susceptibility to injury is increased. Perform every stretching move with slow precision, do not bounce and do not try to force a range of motion that is not physically possible