Preparing for the holidays? It's not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too. Stretching can help. You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight.
Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh.
That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched.
Injured muscles may not be strong enough to support the joints, which can lead to joint injury. Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan. Healthy muscles also help a person with balance problems to avoid falls.
With a body full of muscles, the idea of daily stretching may seem overwhelming. But Nolan says you don't have to stretch every muscle you have. Aim for a program of daily stretches or at least three or four times per week. Find a physical therapist your local Y is a good place to start who can assess your muscle strength and tailor a stretching program to fit your needs.
If you have chronic conditions such as Parkinson's disease or arthritis, you'll want to clear a new stretching regimen with your doctor before you start. Stretching once today won't magically give you perfect flexibility.
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Most people rarely stretch after a run or workout. Stretching should be incorporated into every workout. If you only have an hour to lift, you should set aside at least minutes to properly stretch post workout. It is key to stretch after, because it reduces the risk of injury and increases the overall benefit of the workout.
Static stretching such as touching your toes before exercise, has also been shown to decrease performance. However, stretching after improves mobility and reduces the risk of future injury. Before a workout , an active warmup with dynamic stretching such as high knees are the best way to start Decreases muscle stiffness and increases range of motion.
Stretching helps improve your range of motion, which may also slow the degeneration of your joints. May reduce your risk of injury. A flexible muscle is less likely to become injured if you have to make a sudden move. Helps relieve post-exercise aches and pains.
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