Stretching, Flexibility

Aerobic activity, strength training, and flexibility training are the three main components of a well-rounded physical activity program. Unfortunately, flexibility training is frequently overlooked. Increasing flexibility through stretching exercises provides many benefits that should not be overlooked.

Stretching Basics:

  • Do stretching exercises after your muscles are warm
  • Hold each stretch 30 seconds to one minute- recent research suggests that 15-20 seconds may be sufficient
  • Do 2-5 repetitions of each stretch with a 15-30 sec. break between reps
  • Do not overstretch- stretching to the point of pain
  • Take slow and relaxed breaths during stretch- in through the nose, out through the mouth- exhale during intense section of stretch
  • Do stretches that will reach your goal (are you wanting overall flexibility or do you have certain muscle groups that you need to be flexible for an activity or sport?)
  • Stretching should be a slow fluid movement that you hold once you can go no further- do not bounce
  • Stretch both sides of the body equally
  • Make sure you cool down after stretching- less intense stretching and relaxation
  • Ask a trainer, physical therapist, or a health club instructor to help you develop a stretching routine

Benefits of stretching include:

  • Decrease of muscular tension and soreness
  • Aids in muscle healing after workouts
  • Decrease chances of joint, muscle, and tendon injuries- stiff and tight muscles are more prone to injury
  • Improve posture and athletic performance
  • Increases range of motion
  • Increases body awareness
  • Provides mental and physical relaxation