Stretch it Out: 5 Must Read Tips for Effective Stretching
1. Warm up before you stretch!
This enhances your muscle’s ability to stretch. The warm up should be intense enough to raise the body temperature without fatiguing the muscles. If you want to work on flexibility, warm up the body first for 5-10 minutes with light calisthenics, walking, jogging etc. to increase body temperature before starting your stretching.
2. Stretch the Appropriate Amount
When stretching, work to elongate the muscle approximately 50-67% more than resting length. Hold each stretch for at least 1 minute in 15-30 second increments.
3. Think about When you Stretch
If you are working to increase flexibility in the spine, research has shown it is better to stretch later in the day. Fluid builds up in your spinal column at night causing the disks in your back swell, which can increase stiffness in the morning and risk of injury. The takeaway? Work on increasing spine flexibility later in the day – afternoon or evening instead of the morning.
4. Resistance Training Helps Keep you Flexible
Stretching is important for everyone, but especially as we begin to age. Flexibility deteriorates with age as muscles reduce in size and are replaced with fatty collagen tissue. Collagen tends to resist stretch and this contributes to stiffness and lack of flexibility as we age. The good news though? Staying active throughout your life and participating in resistance training to maintain muscle will minimize this. So exercising regularly and resistance training can help both with flexibility and maintaining full range of motion in all joints!
5. Use Dynamic Stretches Fefore you Workout – and Static Stretches After
Warm up and stretch before you workout to reduce risk of injury in your workout, and stretch after a workout to bring muscles back to resting length and increase flexibility and circulation. Stretches at the beginning of a workout should be dynamic (moving stretches ex: arm circles) and help prepare the body for the workout you are about to do. Stretches at the end of a workout should be static and focus on increasing flexibility, circulation, and range of motion in joints.