Stretching feels so good. It releases built up tension in your muscles, increases range of motion and blood flow, and can even help decrease your risk of injury. Stretching can also improve performance when doing physical activities, aid your joints in moving through their full range of motion, enable your muscles to work efficiently and improve your ability to carry out daily activities.

Stretch Safely

Stretching incorrectly can be harmful, so it’s important to get the basics down first. Do not think of stretching as a way to warm-up.

  • Stretching cold muscles can cause injury. Instead, try light walking or other movements for 10 minutes first to help warm up your muscles.
  • It is always better to stretch after working out. Stretching BEFORE an event, such as track and field, may reduce performance.
  • Always stretch both sides equally. Flexibility that is not equal on both sides of the body, may be a cause for injury.
  • Concentrate your stretch to major muscle groups: Calves, thighs, hips, lower back, neck and shoulders, making sure to stretch both sides.
  • Don’t bounce. Bouncing when you stretch can cause injury, always stretch in a smooth movement. Bouncing can actually make your muscles tighter.
  • You should never feel pain. If you feel pain, you may have gone too far. Go back to before you felt pain, and hold the stretch at that point.
  • Hold the stretch for 30 seconds. You may need to stretch problem areas longer.
  • Stretching for the activity can help. Stretching the muscles you use for that specific activity can be beneficial. You use your hamstrings in soccer, so stretching those can improve performance, and prevent hamstring injuries if you play.
  • Stretch regularly. Stretching on a regular basis, 2 or 3 times per week is best, and even 5 to 10 minutes is beneficial.

The gentle stretches in Tai Chi, Yoga and pilates can help you be more flexible, and can even reduce injuries in older adults. A Dynamic workout can involve doing the movements of a specific sport at a low level, then speeding up gradually and add intensity as you warm up.

Use Caution

If you already have an injury or chronic condition you might need to alter your stretching technique. For example, if you already have a strained muscle, stretching can cause further harm. Always talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Reference: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

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