Health Topics for Exercise and Fitness

Smoking Cessation

Stretching: when and why

A short stretch after sitting for a long time always feels good. It seems to energize our muscles for movement. As we grow older, our muscles and ligaments tend to grow stiffer. Muscle elasticity and joint range of motion become limited. This causes poor flexibility. Inactivity speeds up this process. Regular stretching is the best way to maintain good flexibility. It allows us to move normally and without effort.

Many stretching exercises exist. Here are a few simple tips to know about stretching:

• Determine your selection of stretches by the kind of physical activity that follows. For example, activities like bike riding, jogging, and walking emphasize the legs and lower back. For these activities, select exercises to stretch the calves, thighs, and hamstrings.
• Stretch to the point of mild discomfort then ease off and hold for 30 seconds. Do not bounce rhythmically. Stretching should not be painful. If it is, do not pull so hard.
• The best time to stretch is after a short period of aerobic (non- stop) activity. A warm muscle is easier to stretch than a cold muscle. Good warm-up activities include walking or light jogging or biking.
• Before working out, warm-up 5 to 10 minutes, then stretch 5 to 10 minutes. At the end of every workout, stretch again for 5 to 10 minutes.

There is no research that proves stretching reduces the frequency of injury. Athletic injuries are primarily due to overuse. Stretching incorrectly, such as bouncing during the stretch, can cause injury. Injury is more likely to occur to cold muscles and joints rather than to those that are warm.

Stretch all the major joints at least 3 times a week for best results. Remember, the best times to stretch are after warm-ups, and during and after workouts while the muscles are warm.

Choose activities that you enjoy and that are readily accessible. Work with a certified exercise leader to learn how to exercise safely.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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