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Stretching: A key component of your exercise program
From MayoClinic.com
Special to CNN.com
You pound out mile after mile on the treadmill. You grunt and groan your way through a series of weight-lifting exercises. You even add some time on the stationary bike for good measure. And you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.
Not so fast. Did you take time to stretch out those muscles that pulled you through your invigorating workout? Most cardiovascular and strength-training programs inherently cause your muscles to contract and flex. For equal balance, pay attention to lengthening, or stretching, those muscles after your workout.
Benefits of stretching
You'll reap many benefits from adding regular stretching to your fitness goals:
Increased flexibility. Flexible muscles can improve your daily performance. Daily tasks, such as lifting packages, bending to tie your shoe or hurrying to catch a bus, become easier and less tiring. Flexibility diminishes as you get older, but it can be regained and maintained.
Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
Stress relief. Stretching relaxes tight, tense muscles that often accompany times of stress.
Enhanced coordination. Maintaining the full range of motion through your joints keeps you in better balance. Especially as you get older, coordination and balance will help keep you mobile and less prone to injury from falls.
Many experts believe that stretching can also reduce your risk of injury in sports. "The more prepared your muscles are for an activity, the more protected you are against injury," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.
Dr. Laskowski explains, "If your joints are not able to go through their full range of motion because of muscle tightness, sports and exercise activities may put an excessive load on the tissue and contribute to injury. Think of a runner with tight calf muscles and a tight Achilles tendon running up a hill. This activity requires that the ankle bend up to accommodate the slope of the hill. But if it can't because of tightness, the runner may be at risk of getting Achilles tendon irritation and injury."
Stretching essentials
Basic stretches to improve your flexibility should focus on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder.
Warm up first. Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for 5 minutes.
Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to a minute for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
Don't bounce. Bouncing as you stretch can lead to muscle injuries. It causes small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain — that's where you'll want to hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
Stretch before and after. Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.
In addition to stretching major muscle groups, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares your muscles for a particular sport or activity. For example, if you frequently play tennis or golf, working in a few extra shoulder stretches loosens the muscles around your shoulder joint, making it feel less tight and more ready for action.
When and how often
"Stretch as often as you exercise," Dr. Laskowski recommends. "Most experts recommend a cool-down period anyway after exercise. Going into your stretches after your workout is a good way to cool down."
Ideally, stretch twice every time you exercise — briefly after a warm-up and more thoroughly after your workout. But if you're like a lot of people, clearing your schedule for the workout itself is a feat. You may not feel as if you have time to stretch twice during your exercise.
"If you're only going to stretch once during your workout, do it afterward," Dr. Laskowski advises. "It's best to stretch after exercise, when the muscle is warm and more receptive to stretching."
Keep in mind that if you plan to stretch only after your workout, warm up a little more slowly. Increase the intensity of the activity more slowly than you would have if you had stretched your muscles at the beginning of the exercise. For example, if you go for a bike ride or a walk, start off slowly before increasing your pace. When you're finished and your muscles are warm, you can do your stretches.
If you're not a regular exerciser, you can still benefit from a regular stretching routine. Try to stretch at least three times a week to maintain flexibility.
If you exercise routinely but have a problem area, such as tightness in the back of your leg (hamstring), you might want to stretch every day or even twice a day.
No gym required
Stretching is something you can easily do anytime, anywhere — in your home, your office, or even when you're traveling. Remember that you're aiming to stretch at least three times a week. If you can't get a full workout in, you can still benefit from stretching at least that often.
Do what works for you
Stretching may not be advised if you have certain types of injuries. For example, don't stretch strained muscles unless under a therapist's direction — you could cause further harm. If you have an injury or have a chronic condition, you may need to alter your approach to stretching. Talk with your doctor or a physical therapist
From MayoClinic.com
Special to CNN.com
You pound out mile after mile on the treadmill. You grunt and groan your way through a series of weight-lifting exercises. You even add some time on the stationary bike for good measure. And you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.
Not so fast. Did you take time to stretch out those muscles that pulled you through your invigorating workout? Most cardiovascular and strength-training programs inherently cause your muscles to contract and flex. For equal balance, pay attention to lengthening, or stretching, those muscles after your workout.
Benefits of stretching
You'll reap many benefits from adding regular stretching to your fitness goals:
Increased flexibility. Flexible muscles can improve your daily performance. Daily tasks, such as lifting packages, bending to tie your shoe or hurrying to catch a bus, become easier and less tiring. Flexibility diminishes as you get older, but it can be regained and maintained.
Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
Stress relief. Stretching relaxes tight, tense muscles that often accompany times of stress.
Enhanced coordination. Maintaining the full range of motion through your joints keeps you in better balance. Especially as you get older, coordination and balance will help keep you mobile and less prone to injury from falls.
Many experts believe that stretching can also reduce your risk of injury in sports. "The more prepared your muscles are for an activity, the more protected you are against injury," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.
Dr. Laskowski explains, "If your joints are not able to go through their full range of motion because of muscle tightness, sports and exercise activities may put an excessive load on the tissue and contribute to injury. Think of a runner with tight calf muscles and a tight Achilles tendon running up a hill. This activity requires that the ankle bend up to accommodate the slope of the hill. But if it can't because of tightness, the runner may be at risk of getting Achilles tendon irritation and injury."
Stretching essentials
Basic stretches to improve your flexibility should focus on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder.
Warm up first. Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for 5 minutes.
Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to a minute for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
Don't bounce. Bouncing as you stretch can lead to muscle injuries. It causes small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain — that's where you'll want to hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
Stretch before and after. Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.
In addition to stretching major muscle groups, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares your muscles for a particular sport or activity. For example, if you frequently play tennis or golf, working in a few extra shoulder stretches loosens the muscles around your shoulder joint, making it feel less tight and more ready for action.
When and how often
"Stretch as often as you exercise," Dr. Laskowski recommends. "Most experts recommend a cool-down period anyway after exercise. Going into your stretches after your workout is a good way to cool down."
Ideally, stretch twice every time you exercise — briefly after a warm-up and more thoroughly after your workout. But if you're like a lot of people, clearing your schedule for the workout itself is a feat. You may not feel as if you have time to stretch twice during your exercise.
"If you're only going to stretch once during your workout, do it afterward," Dr. Laskowski advises. "It's best to stretch after exercise, when the muscle is warm and more receptive to stretching."
Keep in mind that if you plan to stretch only after your workout, warm up a little more slowly. Increase the intensity of the activity more slowly than you would have if you had stretched your muscles at the beginning of the exercise. For example, if you go for a bike ride or a walk, start off slowly before increasing your pace. When you're finished and your muscles are warm, you can do your stretches.
If you're not a regular exerciser, you can still benefit from a regular stretching routine. Try to stretch at least three times a week to maintain flexibility.
If you exercise routinely but have a problem area, such as tightness in the back of your leg (hamstring), you might want to stretch every day or even twice a day.
No gym required
Stretching is something you can easily do anytime, anywhere — in your home, your office, or even when you're traveling. Remember that you're aiming to stretch at least three times a week. If you can't get a full workout in, you can still benefit from stretching at least that often.
Do what works for you
Stretching may not be advised if you have certain types of injuries. For example, don't stretch strained muscles unless under a therapist's direction — you could cause further harm. If you have an injury or have a chronic condition, you may need to alter your approach to stretching. Talk with your doctor or a physical therapist
