The Benefits Of Stretching

Even though stretching doesn't help you lose weight or build muscle, there are several benefits of stretching and you need to include some stretching exercises in your fitness program.

Stretching increases flexibility. Flexibility is the degree to which an individual muscle will lengthen. As you get older, your muscles begin to shorten and tighten, restricting your flexibility. Your movement becomes slower and less fluid. You don't stand up as straight. You walk more stiffly and with a shorter stride. You find it more difficult to bend down to pick something up. You're more susceptible to muscle, joint, and tendon injuries. One of the greatest benefits of stretching is that it will increase your flexibility. Increased flexibilty will help you comfortably and fluidly perform life's daily activities, and help reduce the risk of muscle, joint, and tendon injuries.

Stretching can eliminate low back pain. Low back pain could be the most common kind of structural pain, and it affects a large percentage of the population worldwide. Muscle tightness in the quadriceps, hamstrings, hip flexors, and low back muscles is a common cause of low back pain. Stretching these muscles will often eliminate the pain.

Stretching improves circulation. Stretching increases blood flow to the muscles. Increased blood flow brings more nourishment to the muscles and gets rid of more waste byproducts in the muscle tissue. Improved circulation can also help shorten your recovery time if you've had any muscle injuries.

Stretching feels good. One of the benefits of stretching that's often overlooked is that stretching feels good and relaxes you. It's a good stress reliever.

Types Of Stretching

Static Stretching - Static stretching is the most common type of stretching. You gently assume a stretch position and hold it for 30 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints.

Passive Stretching - Passive stretching is also known as relaxed stretching, and it's basically the same as static stretching. The only difference is that with passive stretching you don't supply the force to stretch a muscle, a partner or some type of apparatus does.

Dynamic Stretching - Dynamic stretching consists of controlled leg and arm swings that gently take you to the limits of your range of motion. There is no bouncing or rapid movement. Examples of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.

Ballistic Stretching - Ballistic stretching consists of trying to force a part of the body beyond its normal range of motion by bouncing into a stretched position. An example of ballistic stretching would be bouncing down repeatedly to touch your toes. Ballistic stretching can lead to injury and should only be used by highly conditioned athletes who need to prepare for a volatile, high-speed activity.

Active Isolated (AI) Stretching - AI stretching consists of assuming a position and then holding it there with no assistance other than using the strength of your muscles. An example of AI stretching would be bringing your leg up high and holding it in that extended position. The theory is that as one muscle contracts, the opposing muscle will relax, resulting in a better stretch. AI stretches can be difficult and rarely need to be held any longer than 10 to 15 seconds.

Isometric Stretching - Isometric stretching consists of getting a muscle into a stretched position, and then resisting the stretch isometrically. An example of isometric stretching would be having a partner hold your leg up high while you attempt to force your leg back down to the ground.

Proprioceptive Neuromuscular Facilitation (PNF) - PNF is not really a type of stretching, but is a technique of combining passive stretching and isometric stretching in order to achieve maximum flexibility. PNF was originally developed by physical therapists for rehabilitation purposes. PNF consists of a muscle being passively stretched, then contracted isometrically against resistance while in the stretched position, and then being passively stretched again through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against the isometric contraction and to then take the muscle through its increased range of motion.

Stretching Tips

• Stretching should be performed a minimum of three days per week in order to improve and maintain flexibility.

• Contrary to popular opinion, stretching should be done AFTER a workout, when the muscles are warm. Studies have shown that stretching before a workout, when the muscles are cold, slightly decreases muscle strength for up to an hour after stretching. Stretching cold muscles can also cause injury.

• Your flexibility changes day to day, so you may not be able to perform your stretching routine in the same manner with the same results at each session.

• If you're looking for some variety in your stretching routine, Yoga and Pilates are great ways to improve your flexibility, while also strengthening your muscles.

In conclusion, the benefits of stretching are important, so make sure that stretching is a regular part of your fitness program.

Recommended Resource

• The Stretching Handbook is an easy to use quick reference guide that covers every possible stretching exercise for every major muscle group in the body. It contains 135 high quality photographs of different stretches. It's one of the most user friendly publications on stretching, flexibility, and sports injury prevention on the market.
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