Stretching should be a component of any fitness and training plan. Stretching has many important benefits, including:
- Increasing range of motion
- Reduced risk of injury
- Reduced tension in muscles
- Reduced muscle soreness
- Increased relaxation
The need to stretch is not limited to athletes. Anyone who performs the same repetitive tasks (such as typing) can benefit from specific stretches to reduce pain and reduce the risk of repetitive strain injuries.
How to stretch
Proper stretching techniques are important to get the most benefit for the stretch and avoid injuries while stretching.
There are some simple rules to follow
- Warm up first
- Hold each stretch for 30 seconds or more
- Stretch pain free
- Don’t bounce
Warm up. This means getting blood flowing into the muscles that you will stretch. (For example: If you are go to stretch your legs, do a five minute warm up of either walking or going up and down stairs.)
Hold each stretch for 30 seconds or more. This gives the muscle time to ‘unwind’. Keep your breathing regular and relaxed as you stretch.
Stretch pain free. You should feel a slight pull through the muscle. If you feel pain – STOP! Start over but don’t stretch as far. If you cannot perform the stretch without pain – discontinue and seek advice from a medical professional to make sure you are performing the stretch correctly.
DON’T BOUNCE. Bouncing when you stretch (ballistic stretching) can cause damage to the muscle and muscle tearing.
When to stretch
It is most important to stretch after activity.
In addition, a regular stretching program at night can allow you time to focus on chronically shortened muscles by holding longer stretches. This can also give you time to relax and unwind at the end of the day.
Stretching before activity has not been shown to prevent injuries and may cause injuries because of the lack of a proper warm up.
What to stretch
Not all muscles need to be stretched for all persons. It is possible to overstretch and gain too much flexibility at a joint which can lead to injury. It’s best to consult with your health care provider to discuss an appropriate stretching routine for you.
The following stretching guides provide a starting point. Book and appointment for a personalized assessment to develop an injury prevention program tailored to your needs.
Stretching Guides
- For Runners
- For the office
Stretching Videos
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