Don't Forget to Stretch

Why is it that people go to the gym and train with weights or cardio machines, but can’t find the time to stretch? I see it all the time, guys spending an hour or two in the weight room and ladies spending equal time doing cardio workouts but when it’s over they just walk right out the door, without stretching. Stretching should be a part of your daily routine. Stretching is one activity that can be done anytime and just about anywhere with minimum time.

There are many reasons stretching can be beneficial to you. As you age your muscles tighten and your range of motion can become limited. Regular stretching can help you maintain your flexibility. If you are an athlete on any level, having greater flexibility can mean greater range of motion, improved performance and less chance of injury. If you train with weights on a regular basis you’ll be happy to know that stretching can reduce the soreness that comes after resistance training. Stretching can also lead to greater energy levels, improved posture and relief of stress.

Stretching can be performed during your cool-down period after resistance or cardiovascular training or done as its own activity. It’s best to stretch when muscles are warm. If you already workout try adding your stretches after the workout. This is an excellent time to stretch because your muscles are already warm, which means you can stretch farther and get more benefit from it. If you plan on adding a stretching session as its own activity start with a five minute warm up period doing jumping jacks, jump roping or other low intensity exercise to get the muscles loose and blood flowing.

Static stretches are generally safe, easy to do and have been proven to improve flexibility. Static stretching is slowly elongating the muscle through its full range of motion, then holding it at a point of tension, without pain. Hold each stretch for 15 to 30 seconds for maximum benefit. You should aim to stretch all the major muscle groups. However if you are short on time stick with the main muscles groups you work during your workout and areas that are most tight.