Most aerobic and strength training
programs cause your muscles to tighten.
Stretching can increase flexibility and
range of motion, helping you in your
day-to-day activities and in the other
components of your exercise program.
When stretching:
-Target major muscle groups. Focus
on your calves, thighs, hips, lower
back, neck and shoulders. Also
stretch muscles and joints that you
routinely use at work or play.
-Warm up first. Stretching muscles
when they’re cold increases your
risk of injury, including pulled
muscles. Warm up by walking
while gently pumping your arms, or
do a favorite exercise at low
intensity for five minutes. If you
only have time to stretch once, do it
after you exercise — when your
muscles are warm.
-Hold each stretch for at least 30
seconds. It takes time to lengthen
tissues safely. Hold your stretches
for up to 60 seconds for a really
tight muscle or problem area. Then
repeat the stretch on the other side.
For most muscle groups, a single
stretch is usually sufficient.
-Don’t bounce. Bouncing as you
stretch can cause small tears in the
muscle. These tears leave scar
tissue as the muscle heals, which
tightens the muscle even further —
making you less flexible and more
prone to pain.
-Focus on a pain-free stretch.
Expect to feel tension while you’re
stretching. If it hurts, you’ve gone
too far. Back off to the point where
you don’t feel pain, then hold the
stretch.
-Relax and breathe freely. Don’t
hold your breath.
As a general rule, stretch whenever you
exercise. If you’re particularly tight, you
might want to stretch every day or even
twice a day.
You may want to sign up for a class on
yoga or tai chi, which can promote
flexibility. Plus, you may stick with a
program better if you’re in a class.
