Stretching is an important part of any exercise program. It releases muscle tension and soreness; reduces risk of injury;
allows greater freedom of movement; improves posture; and increases physical and mental relaxation.
Some people are naturally more flexible than others. A person's level of flexibility is related to genetics, age, gender and
level of regular physical activity. As we get older, the body naturally becomes less flexible, more often as a result of inactivity
than the ageing process itself. The less active we are, the less flexible we are likely to be. But just as muscles can be strengthened
and cardiovascular endurance enhanced, flexibility improves with regular training.
Stretching works primarily by causing the elastic connective tissue surrounding a muscle and its tendons to lengthen slightly.
Repeated stretching (on a daily or near-daily basis) can make the entire muscle longer.
For a stretching session to have a permanent lengthening effect, however, the connective tissue must be warmed up first, ideally through
gentle physical activity. For the best results, you should not only stretch a little before starting to exercise, but again during or
immediately after your workout or just after taking a hot bath or shower. Stretching 'cold' before a workout will produce a short-term
increase in muscle length but it may not be as effective as stretching after a warm up and may also cause injury.
Stretching needn't take up too much time. It is easy and convenient because you don’t need equipment or gear – it’s all in your body!
Do's and don'ts of stretching
- Before stretching, it is important to take a few minutes to warm up, as stretching muscles before they are even slightly warmed up can cause injury.
Begin with a simple 5-minute, low-intensity warm-up, like easy walking while loosely swinging the arms about.
- When performing any stretch start slowly, exhaling as you gently stretch the muscle.
- Try to hold each stretch for at least 10 to 30 seconds.
- Never bounce. A slow, held stretch is more effective and there is less risk of injury.
- Don’t strain or stretch a muscle too far. Learn to understand your muscles’ limits – if a stretch hurts, release it immediately.
- Don’t hold your breath when stretching
Regular stretching before and after exercise, and regularly throughout the week, is a good habit to get into for overall health and well-being.