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The key to injury prevention lies in improving flexibility through a daily stretching routine.  Unfortunately, many people are unaware of how to perform safe and effective stretches from which they will receive maximum benefit.  In order to understand how to safely and effectively stretch, lets first talk about the types of stretches that are commonly used.

There are two primary types of stretches:  static and dynamic.  Static stretching is the process of holding a joint in a position by  an outside force or the opposing muscle groups to achieve a stretch.  Dynamic stretching uses sport specific movement in short bursts, like bouncing, to achieve a stretch.  Due to the risk of injury, dynamic stretches should not be done without the supervision of a properly trained coach or therapist.  

A third type of stretch is called PNF (Proprioceptor Neuromuscular Facilitation).  This is a technique which requires the assistance of a trainer or therapist.  The therapist applies resistance against the action of the muscle.  When the muscle is relaxed, the therapist continues to apply the resistance thereby increasing the effectiveness of the stretch.

For this article, we will limit the discussion to static stretches because with these stretches you will achieve the maximum increase in flexibility with the least risk of injury.

The main principles for effective stretching involve the duration of the stretch, the number of repetitions and one's body temperature.

To achieve the maximum benefit of a static stretch:

  • Stretch muscles that are warm

  • Hold each stretch for 30-40 seconds or 3-5 deep breaths

  • Repeat each stretch twice

  • Stretch every major muscle group daily

So, what is the best way to warm up the muscles before stretching?  Ideally, you want to stretch when the core body temperature is 1-2 degrees above normal (99.5-100º F).  Since your body temperature naturally varies during the day, you are most likely to reach this range in the late afternoon after normal daily activity.  You can also achieve this body temperature with a light walk for 5-10 minutes.

I see many people stretching before beginning an exercise activity.  There is no evidence that shows  stretching prior to exercise has any benefit for preventing injuries.  Injury prevention and increased range of motion come from improving your overall flexibility through a daily stretch routine.  The time spent stretching is better after exercise when your core body temperature is elevated.

Therefore, stretching as a cool down from exercise will have the maximum benefit on your flexibility.  During your cool down, you will want to stretch every major muscle group whether you used them or not.

Post exercise stretching is ideal to achieve the maximum benefit from the stretch.  What is practical for you may be entirely different.  Perhaps the only opportunity you have to add a daily stretch routine is in the morning.  Then, that's when you should stretch.  Keep in mind that your range of motion will be less than later in the day, so you'll need to go slow at first. On the positive side, the simple act of stretching in the morning will increase blood flow and warm up the muscles in preparation for the day.  So, if you don't have a choice, it's better to stretch cold muscles carefully than not to stretch at all.

As you stretch, you need to breath.  Inhale through the nose and exhale through the mouth.  This method of breathing stimulates the relaxation mechanism in the brain which facilitates a better stretch.  Hold the stretch just on the edge of discomfort (that's discomfort, not PAIN!) for 3-5 breaths (30-40 seconds), increasing the stretch on each exhale.

Maintaining proper form is essential to safe and effective stretching.  Good form comes from maintaining proper posture in the torso.  Position yourself in ways that create a solid base of support in order to maintain the integrity of your posture.  For example, if you are doing a standing stretch, use a wall to brace yourself in order to keep proper posture in your back.  Remember, it is the posture of your entire body during the stretch that matters, not just the part you're stretching.

As your flexibility and coordination improve, you may want to begin to decrease your base of support to further enhance your balance and coordination.

I've created step by step instructions for individual stretches specific to each major muscle group that you will want to use as a foundation to your daily stretching routine.  Click on the buttons below for each of these stretches.

Congratulations for taking the first steps to improving your wellness through better flexibility.

 

Stretching Techniques for Specific Body Parts