How to Stretch

  Controlled movements targeting each muscle group

There are many benefits to stretching, from increasing flexibility, to preventing injuries and relieving stress - as long as it’s done right. If you’re really serious about stretching to increase flexibility it’s a good idea to consult a personal trainer, who can devise a program tailored to your needs and work with you to help you see big changes.

If you’re on your own it’s best to stick to safer methods and make sure not to overdo it. You may want to start out with fewer or shorter sets of each stretch and perform a full stretching routine only two or three days per week.

There are several different ways to stretch and studies have shown some to be more beneficial than others. Most people will be familiar with static (or hold) stretching, the slow controlled movement of a joint into a stretched position that’s held for 15 to 60 seconds. The stretch can be passive, with an outside force such as a partner, towel or wall providing resistance, or active, which means the muscle opposing the one being stretched does all the work. Either way the muscle being stretched should be kept as relaxed as possible throughout. Most trainers recommend that two to four sets of each stretch be performed.

• Do it daily - Whether you stretch when you wake up each morning, do it as a warm up or cool down, or have 30 minute stretching sessions much like the times you allot for cardio and strength training - doing it regularly is the only way you’re going to see benefits. Any way you can find to fit stretching into your schedule is good.
• Focus on the stretch - When stretching, pay close attention to the muscles directly involved and try not to move other body parts. Breathe slowly and rhythmically.
• Don’t stretch cold muscles - Low to moderate cardio lasting up to 10 minutes will ensure muscles are warm and pliable. Muscles that aren’t warmed up won’t be as flexible and can become more easily injured. Good warm-ups include joint rotations followed by brisk walking or light calisthenics.
• Quit if it hurts - Stretching movements should be taken to the endpoint, where there is mild tension. If you stretch until you feel pain you’re asking for an injury.
• No bouncing - Bouncing motions during stretching can cause you to pull or tear the muscle you’re trying to stretch. And they haven’t been recognized to offer any benefits in terms of flexibility.
• Stretch opposing muscle groups - When you bend your foot up it stretches the calf muscles and when you bend it down it stretches the shin muscles. Muscles like these are known as opposing groups. When you strengthen or stretch one it’s important to do the same for the other so you don’t end up with an imbalance. Same goes elsewhere in the body. When you stretch one muscle group (such as the hamstrings or triceps), make sure to stretch the opposing group (the quadriceps or biceps). When a muscle group is ignored it can become shortened.