The Nurturing Well by: Jill Starbuck
Stretching provides many health and fitness benefits. And perhaps the best part about stretching is that it feels good! While stretching is a seemingly simple concept, many injuries occur from stretching improperly. Check out the following tips to get the most out of your stretches.
1. Warm up. Stretching cold muscles may result in serious injury. Warm up your muscles with a short walk or jog before you attempt to stretch. Five to ten minutes is all it takes. This will help your muscles become more elastic.
2. Know the difference between dynamic and static. Dynamic stretches involve slow, controlled movements such as arm circles, yoga flow movements, and hip rotations. These types of stretches should be done before a workout to improve performance. Static stretches involve stretches that you hold for 30 seconds or longer. The best time to do these types of stretches is after a workout to lengthen the muscles.
3. Make it part of your routine. It takes time to stretch properly. For this reason, many people forego a stretching routine, which can lead to problems down the road. Stretching requires no equipment and can be done just about anywhere.
4. Do not make stretching painful. To increase flexibility, static stretches can be pushed to the point of discomfort. However, no stretch should be painful. If you are grimacing, your muscle is contracting to protect itself. Also, do not bounce while stretching. Bouncing can create tears in the muscle, which tightens the muscle and makes you even more inflexible.
5. Stretch daily. Why not? The benefits of stretching are numerous. It alleviates pain, relaxes you, improves range of motion, increases circulation, prevents injury, promotes a better sleep pattern, and much more.
Performing stretches properly can give you a more relaxed, injury-free, and flexible lifestyle. However, if you experience major pain, especially in your neck or back, consult a doctor. You may have a serious injury such as a slipped disc, a pulled muscle, a bone fracture, or other problem in which stretching could exacerbate it.
Jill Starbuck has 20 years of experience as a business writer, editor, and market research analyst. She is a certified health coach through the Integrative Institute of Nutrition and a certified running coach through the Road Runners Club of America. She is also the co-owner of a running business. She can be reached at jillstarbuck@hotmail.com.
