About Daily Stretching Routines

People are becoming sedentary. In an effort to increase physical activity, the American Medical Association recommends that everyone participate in a daily stretching routine. While these routines aren't meant to improve cardiovascular health, they do have various other benefits if they are done properly.

  1. Types

    • There are two types of daily stretching routines: active and passive. The American College of Sports Medicine recommends active stretching as the core of a daily stretching routine. This type of stretching uses only your body and gravity to elongate and contract the muscles slowly. Passive stretching, on the other hand, uses external forces to perform the stretching motion. An example of this is having someone push or pull on you while stretching.

    Time Frame

    • A daily stretching routine should last 20 to 30 minutes, including movements and individual stretch times. The movements toward the deepest part of the stretch, or the prime position, should be slow and controlled. The time getting to the prime position isn't counted as part of the individual stretch time. Ideally, each individual stretch should last at least 15 seconds once the prime position is reached.

    Misconceptions

    • Daily stretching routines aren't the same thing as warm-up routines. In fact, daily stretching routines should start out with a gentle exercise, such as walking. The purpose of a warm-up is to prepare the muscles and joints of the body to engage in a more strenuous activity. A daily stretching routine elongates the muscles and increases flexibility.

    Benefits

    • The American Medical Association recommends that everyone, including bedridden patients, perform a daily stretching routine because of the numerous benefits. These benefits are universal, regardless of age, gender or fitness level. Decreased stress, increased blood flow, decreased pain and increased mobility are some of the benefits of these routines.

    Warning

    • It is very important that you don't use jerky or unsteady movements during your daily stretching routine. The American College of Sports Medicine reports that these types of motions increases the risk of injury by 20 percent. People who are unsure of how to properly execute a stretch should seek an exercise physiologist or personal trainer for guidance.