Flexibility Stretching
Flexibility is a huge part of functional movement and of improved performance. Technically speaking, flexibility is defined as the range of motion possible surrounding a particular joint.
It is important to maintain good flexibility in your various joints. Not only will inflexibility increase the risk for injury for the joint and the muscle, but limitations of movement affects both performance and musculoskeletal health.
Years ago, it was thought that stretching prior to exercise was a great deterrent to injury, however, now we know that you should not stretch a muscle that hasn’t been sufficiently warmed up with exercise or vigorous activity. For most that means, stretching before a workout is a bad idea. In fact, today, numerous studies support the fact that stretching is actually most beneficial after a workout. We now know, for certain, that it is important to elongate a muscle only after it has been placed under contraction, as we do when we lift weights and go out for a walk. Another benefit to stretching post exercise is our need to relax and recover after a workout.
Here are the points to remember in order to best incorporate stretching into our daily lives:
1. Most studies support that you need to stretch most every joint in your body three or more times per week to maximize optimal range of motion.
2. We recommend that you stretch the muscle and supporting tissue only when the muscles are warm. Therefore, the best time to stretch and increase your range of motion is right after you exercise or have been physically active for a period of time. Avoid stretching a cold muscle as this will increases your risk for injury.
3. When you are stretching it is very important to stay in proper alignment and as you stretch go to a mildly elongated point and hold. Never push the stretch to the point of pain. Allow the neurological messaging to occur between the muscle and brain for about 10-30 seconds and then you can take the stretch a bit further. The stretch should be performed in a gently, fluid and slow progressive way. Avoid ballistic/bounce stretching of a muscle or muscle group as this can increase potential tears or strains.
4. Finally, make sure you are breathing through the stretch. The muscles need the oxygen and this helps the circulation process as well.
Keep in mind you can stretch almost anywhere and anytime, the benefits are immediate and long-lasting. So let’s all stand up and reach for the stars! Hold it….breath….relax!
We want to encourage you to incorporate different stretches throughout your day…keep the circulation going and the joints limber.
