The Importance of Stretching

Daily stretching increases the odds of avoiding muscular imbalances, which can be created by daily activity or exercise. To achieve the best benefits it is recommend that you stretch everyday. 

A warm up is needed before you start to stretch. Sweating is a good sign that your body is warming up. It can take anywhere from 5 to 15 minutes to warm up to the proper level, depending on the your fitness level. After a sufficient warm up stretching can begin.

There are three types of stretches. They are the Static stretch, Ballistic stretch and the Proprioceptive Neuromuscular Facilitation (PNF). 

The Static stretch is recommended for most people. This type of stretch allows a gradual controlled elongation of the muscles throughout their full range of motion. You should hold each stretch for about 15 to 30 seconds. 

The Ballistic, or Dynamic stretch, is used by more advanced athletes. It is a fast bouncing or bobbing motion that sometimes mimics an exercise or movement by starting out with a small range of motion then increasing to a bigger range. This type of stretching incorporates a high force with a shorter duration between actions, which can easily overload the soft tissue. This means you have a higher chance of injury and pulling a muscle or over stretching it. This stretch is not recommended. 

The third stretch, the PNF, consists of an isometric contraction against a resistance at the end of the limb's range of motion for approximately 10 seconds. At that point you relax for a slow passive stretch to the maximum point of pain-free resistance. In other words, you first push against a force for about 10 seconds then after 10 seconds the trainer, doctor or physical therapist releases the pressure and allows you to hold the stretch, as in the Static stretch. This procedure is usually repeated several times. It is used with many athletes and in physical therapy. This stretch should not be done without a professional guidance. 

Stretching increases the circulation of blood and the flow of vitamins and nutrients through the body to the muscles. It also increases the range of motion and synovial fluid in the joints. Synovial fluid is like a lubricant in the joints that helps the joints move freely. 

Stretching before exercise will reduce the risk of injury by improving flexibility and preparing the muscles for exercise. Stretching after exercise brings the muscles back to their normal resting length, removes the waste products and opens the circulation to the whole body. Additionally, post-exercise stretching will reduce the delayed muscle soreness, typically 24-48 hours after a good workout. 

Stretching will reduce stress and will help the muscles relax. When you have relaxed muscles you release the tension, which in turn decreases toxins, diminishes fatigue, and promotes healthy nutrition to the muscle.

The benefits of Stretching are incredible but it's just one of the elements in keeping the muscles healthy. A few other key factors that are important in promoting optimal muscle health are nutrition and hydration. You need to keep the muscles nourished with proper nutrition as well as hydrated by drinking an efficient amount of water.

Water Tip: Drink 8 to 10 eight ounce glasses of water each day.

"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand."
-Vince Lombardi