Exercise

The Lost Art of Stretching

Let’s talk about stretching—that oh-so-important ritual that should be part of every exercise routine. We probably all know by now why stretching is so important. It gets your body ready to be active. From flexing your muscles to bending your joints, all of these things are cues for your brain that physical activity is about to happen.

More importantly, stretching helps prevent injury. And how exactly does it do that? By loosening up all of the tendons, ligaments and muscles that you’ll be putting force and torque on during that football or basketball game. Loose, flexible joints absorb shock—tight, stiff joints tear, strain and break.

Basic-Techniques-Of-Stretching

In the long run, you may notice other benefits from stretching exercise. If you make a habit of stretching several times a week, your range of motion will increase. That improved mobility will make you a better athlete, no matter what sport you play.

Warming Up

Many people make the mistake of stretching without properly warming up. Stretching cold muscles puts you at risk of injury because your joints and muscles are not properly lubricated and supple. A good warm-up doesn't have to add much time to your workout. Just a couple of minutes of brisk walking are all it takes to get your heart started and your muscles warm. You’ll thank yourself for those extra minutes. After all, how embarrassing would it be to injure yourself stretching?

Art-Of-Stretching

Basic Techniques

Stretching isn't rocket science—it’s just a series of fundamental moves. First, remember to breathe. Some folks mistakenly believe that you should hold your breath while stretching. However, your body needs oxygen all the time, and holding your breath during stretch deprives muscles of energy when they need it most. Instead, breathe slowly and deeply throughout your routine.

Follow the same pattern of stretches each time. Ideally, you want to go through your full set at least three times a week. More is always better.

Hold each stretch for 10 to 30 seconds. Don’t bounce or tense your muscles. This adds strain, which increases the chance of an injury.

Stretching-Art

How far should you stretch? The basic rule of thumb is that you want to feel some discomfort, but not pain. If you feel nothing at all, then you’re not stretching enough. Remember—mild discomfort is good, pain is bad.

Whatever you do, don’t overdo it. Young people and women are generally more flexible, so don’t compare yourself to others. Listen to your own body. Anything more than mild discomfort means that you’re stretching too far.

Sport-Specific Stretching Routines

If you play a sport in which certain parts of your body are emphasized, you may want to focus your stretching on that region. That doesn't mean neglecting other parts of your body, though. Golfers, for example, need to have relaxed and freely moving shoulder and back areas to get the most out of their shots. Football players, on the other hand, may concentrate more on having springy, explosive legs.