Stretching

Stretching improves range of motion and mobility of joints. It can help improve flexibility. Stretching also enhances circulation and blood flow. In exercise, stretching enables the muscles to work effectively thereby resulting to decrease in the risk of injuries and increase in physical performance.

Ten tips for stretching (Source: University of California Wellness Letter)

1. Stretching should always be preceded by a brief warm-up, such as jogging in place or riding a stationary bicycle. This increases blood flow and raises muscle temperature, both vital for muscle elasticity. Stretching while the muscles are cold may sprain or tear them.

2. If there’s any pain, stop. At worst, any discomfort should be mild and brief.

3. Try to stretch three or four times a week to maintain flexibility.

4. An optimal stretching session should last ten to twenty minutes, with each stretch held at least three seconds, gradually working up to holding the stretches for twenty to thirty seconds.

5. Begin by stretching major muscle groups, then stretch the specific muscles required for your sport or activity. A tennis player, for instance, needs to stretch muscles in the upper back, shoulders, neck, and calves.

6. Stretch within an hour before exercising or playing a sport in order to prevent muscle strain and injury.

7. Don’t bounce. Stretching should be gradual and relaxed.

8. Try to isolate muscles you want to stretch. If other parts of the body move, there will be less benefit to that muscle and a greater risk of injury.

9. Stretch after vigorous exercise as well as before. This prevents muscles from tightening up quickly and lessens the chance of soreness.

10. Don’t give up because you are less flexible than others. Flexibility varies from person to person. It may take months for you to notice an improvement – but if you keep stretching you will.

Caution and limitations

1. You need to approach stretching with caution if you have a chronic condition or an injury.

2. Adjust stretching techniques if you have strained muscle. Stretching it may cause further harm.

3. Stretching won’t prevent an overuse injury. Know when to rest or stop in your sport or activity.

4. Stretching doesn’t mean you can’t get injured.

5. As it is always said: “When symptoms persist, call your doctor.” See your doctor if you have stretching concerns.