Benefits of Stretching and Flexibility

If I told you stretching your muscles would make you a better athlete, would you believe me?  Stretching your muscles not only increases your flexibility, but also improves your balance and coordination.  By increasing your flexibility, your joints are better able to keep their full range of motion, allowing you to be more mobile and less prone to falls which can lead to injury. Stretching also works to increase blood flow to the muscles and joints which will help shorten recovery time from soreness and injuries.

Stressed from a long day at work or school?  Stretching is a great stress reliever.  After a stressful day, stretching will relax tight and tense muscles.  Another great thing about stretching is that it can be done anywhere, no gym required!  As long as you have a nice hard, stable surface, like the floor, you are set. Now that I have convinced you that you should stretch, let me give you some tips on how to stretch.

Stretching Tips:

• Always warm up first – Trying to stretch cold muscles could lead to injury.  A jog, or brisk walk or bike ride for 5 minutes can increase blood flow enough to warm up those muscles and make them easier to stretch.
• Hold the stretch for at least 20-30 seconds – Stretching tight muscle tissue can take some time.  Holding your stretch longer will give that muscle time to relax and fully lengthen. 
• Repeating each stretch 4-5 times - This will ensure that muscle is gaining the greatest benefit.
• Don’t Bounce – Bouncing will not allow the muscle to stretch out to its full length.  Bouncing can also cause small tears in the muscle causing injury.
• Stretches shouldn’t hurt – Stretch to the point of feeling a “pull” in the muscle, don’t stretch until in hurts.  The “no pain, no gain” theory doesn’t work when it comes to stretching.
• Stretch before and after workouts – Your muscles are warm and more pliable after a nice long workout.  Take advantage of that and take a few minutes after a workout to stretch your major muscle groups: calf, thigh, hip, shoulder and neck.

There are various stretching programs for all areas of the body.  A good program is specific to each person in terms of age, activity, and medical history.  Contact one of our Certified Athletic Trainers at our therapy offices to enquire about a stretching program.

Go to www.wellingtonortho.com to find an office close to you.