Stretching: As Important as Exercises

Much has been said and discussed about the importance of exercises in our day-to-day lives, but not as much about stretching. "A lot of people don't understand that stretching has to happen on a regular basis. It should be daily," says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital.

Stretching is equally essential for a flexible, strong and healthy body. Improving flexibility enhances the range of motion in the joints, without it, muscles tend to shorten and tighten. This can put you at risk for joint pain, strains, and muscle damage. On the other hand, healthy muscles from stretching can prevent balance problems and avoid falls.

Where does one begin?

Does it seem overwhelming to stretch every muscle in your body every day? You can actually begin with the most crucial muscles that need flexibility. Nolan says, "The area critical for mobility is in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh."

However, stretching your shoulders, neck, and lower back at least three to four times a week, can be beneficial too.

Proper execution is a must! - Do’s and Don’ts!

Do’s

• Make sure you begin with the guidance of a physiotherapist or a qualified fitness expert at least initially.
• Ensure your fitness expert knows about any injury or arthritis if any, so that he can guide you with appropriate stretching exercises.
• Warming up before stretching is a must according to several research studies. A mild warm up such as a light activity or a walk for five to ten minutes improves blood circulation to the rested organs, which makes stretching easy and safe.
• Stretching after an aerobic or weight-training reduces muscle tension after a workout.
• Hold a stretch for 30 seconds.
• Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Ensure that you stretch both sides.
• Talk to your fitness expert or doctor if you feel pain on stretching in a particular joint.

Don’ts

• Never stretch before warming up your body
• Do not continue if you feel pain in a certain muscle or joint, unless you talk to a doctor
• Do not bounce from one exercise to another without holding a particular stretch for 30 secs or more.
• Do not sit for long hours at work (in front of the computer) or even while resting.

The Benefits of Regular Stretching

David Nolan (physical therapist) says, "It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it." Stay committed to the process before you experience its benefits like:

• Reduced muscle tension.
• Increased range of movement in the joints means more flexibility
• Better muscular coordination.
• Preventing of injury or a fall.
• Improved balance
• Increased blood circulation to various parts of the body.
• Improved energy levels (resulting from increased circulation)
• Improved body posture

By incorporating a good warm-up and cool-down into every session, the chances of injury is decreased. Make sure stretching is a part of your fitness regime and experience the benefits of being flexible, strong and healthy.

Sources: Mayo Clinic, Harvard Health