Technique For Stretches

Flexibility is one of the three main components of a stretching program. Unfortunately, it is also one of the most overlooked parts of a workout. Stretching has many benefits, including increased range of motion, reduced muscle soreness, relaxation and fewer injuries. Since a stretching exercise takes less than a minute to do, it's easy to add a few into your workout routine.

  1. Stretching Types

    • You have four different types of stretching from which to choose. One of these options, ballistic stretching, is not recommended. Ballistic stretches use bouncing movements to come in and out of a stretch, which may lead to muscle tears and discomfort. PNF, short for proprioceptive neuromuscular facilitation, stretching is performed with a partner who pushes you slightly past your flexibility limits. Dynamic stretches are movement range of motion exercises typically used to prepare the body for sport-play. Static stretches, the most popular type of stretch, are slowly entered into and held at a point that feels comfortable to you.

    When to Stretch

    • The best time to perform a static stretch is when your muscles are warm. You may choose to do your flexibility exercises at the end of your cardiovascular or strength-training workout, or after five to 10 minutes of movement such as walking, cycling or stair climbing. You reduce your risk of injury when you stretch a warm muscle opposed to stretching a cold muscle.

    How to Stretch

    • Select stretching exercises for your major muscle groups including your chest, back, hips, legs, arms, shoulders and calves. Your breath is an important focal point as you stretch. Exhale and slowly position yourself into the stretch, then breathe normally as you hold the stretch for 10 to 60 seconds. The stretch should feel like a slight pull against the muscle, but you should not experience any pain. If you do feel pain, pull back slightly from the stretch. Once you are in position, hold still and do not bounce.

    How Often

    • The American College of Sports Medicine recommends including two or three days of a stretching routine into each week. The ACSM also recommends performing three to four repetitions of each stretch on each major muscle group. The American Council on Exercise suggests 30 minutes of stretching on three days of the week. The overall recommendation is to stretch at the end of each workout to improve your flexibility, range of motion and to decrease your muscle soreness.