Stretching – familydoctor.org

Stretching is one of the best ways to keep your muscles healthy. Stretching regularly will help maintain muscle strength and increase flexibility. The more flexible you are, the better for your joints. Keeping your muscles and joints in top condition helps with your daily range of motion and can help protect you from injury.

As beneficial as stretching is, there has been a shift in exercise theory regarding how and when you should stretch. For years, experts have recommended stretching before playing sports or before exercising. However, recent research suggests that stretching before a workout does not decrease the chance of injury. Instead, it’s more important to warm up before exercising.

Stretching and warming up are not the same. A good warm up will increase your heart rate. It will cause your whole body to heat up due to the increased flow of blood and oxygen to the muscles. Specifically, your warmup should make you break a sweat and target the same muscles you’ll be using during your sport or activity. Stretching should be done after the game or after training.

While stretching has long been associated with exercise, stretching daily or a few times a week on your own can improve muscle and joint health. Adding it to your routine provides flexibility that decreases the risk of everyday injury. Plus, it helps reduce tension, increases efficient muscle movement, and can improve your posture.

Path to better health

Think about waking up in the morning. Chances are one of the first things you do without even thinking about it is to stretch. Stretching is instinctive, which means your body is already guiding you to do it. While this type of morning stretch is a great way to get up and going, concentrating on more specific stretches throughout the day will have the greatest benefit for your muscles and joints.

stretching training

Although it’s best to do deep stretches after your workout, your warmup can also include items that have stretching built into them. This is often called a dynamic stretch or even a dynamic warm-up. Examples of incorporating stretching into your warm-up include performing lunges, high kicks, push-ups, jump squats—just about any heart-stimulating activity that involves the same muscles you’re about to use in your sporting activity or workout.

After the workout, your stretching should be even more useful. It is important that you stretch to reduce tension so that your muscles can return to a relaxed state. While static stretching (stretching muscles without warming them up in an effort to loosen them up) before a sporting activity has been shown to decrease muscle strength and power, post-workout is a good time for this type of stretching. Your body that is already warm from exercise will help lengthen that muscle tissue. However, it probably won’t prevent pain.

stretching at work

If you find yourself getting sleepy at work or school or losing concentration, it’s time to stretch. Stretching at work can protect against repetitive motion injuries that are caused by desk work. It can also increase energy.

You can start with some simple overhead stretches, but don’t stop there. Do stretches that involve your upper and lower back, neck, legs, and even your wrists and ankles. Don’t be ashamed to stand up and even do a few squats. In fact, standing instead of sitting is a great way to break up your day and get your circulation flowing, so do it whenever you can.

Stretching when you are pregnant

Another important time to keep stretching is when you are pregnant. Stretching can make you feel your best. It can help prepare your body by lengthening your muscles, which can help offset increased stress on your joints. Loose, flexible muscles also help keep you comfortable while carrying extra weight.

Pregnant women should target the muscles of the upper and lower back, the muscles of the legs, and the chest and hips with stretching. Just remember to move slowly. Pregnancy relaxes the ligaments and joints and can affect balance. Also, stop stretching if you feel pain. Always listen to your body.

stretches for seniors

It’s all about maintaining that flexibility when it comes to stretching for seniors. The flexibility will help with balance, which is another great benefit. Being flexible and balanced promotes security in day-to-day activities. Research shows that stretching at least 3 times a week for 15-20 minutes will improve mobility. Doing it 5 days a week is even better.

Before starting a stretching regimen, be sure to talk to your doctor. This is especially important if you have had hip or back surgery or any other major surgery or injury. Your doctor can suggest some safe ways to stretch your lower body that won’t aggravate previous injuries.

Tips to stretch better

• The major muscle groups really benefit from stretching. Focus on the shoulders and neck, calves and thighs, hips, and lower back.
• Stretch evenly on both sides.
• Hold the stretches for about 30 seconds.
• Remember to breathe. Exhale as you come into the stretch; hold the stretch as you inhale.
• Don’t bounce while stretching.
• Use it or lose it. You have to stretch regularly if you want to maintain your flexibility.

Things to consider

No matter your age or condition, there are times when stretching can be a bad thing. For example, lower back injuries can be made worse by certain stretches that target the hamstrings and hip flexors.

If you push too hard or shake your body, you could injure muscles, ligaments, or nerves just by stretching. The stretch should not be painful. Mild discomfort means you’re stretching well. If you feel pain, you should relax or stop.

Also, know that stretching will not prevent overuse injuries. However, the general benefits of regular stretching can make you more agile and minimize injury.

When to see a doctor

Before starting any type of exercise or sport, including stretching, you should consult your doctor. Your doctor can suggest the best way to do an activity that is safe for your body.

If, while stretching, you hear a pop along with sudden pain, you should see your doctor. If you strain a muscle and it doesn’t respond to RICE (Rest, Ice, Compression, Elevation) after a few days, see your doctor.

In these situations, your doctor will be able to assess and qualify the type of your injury. Some muscle tears require surgical repair, although this is not common. The degree of stress will guide your recovery time and activity level as you recover.

Questions for your doctor

• What are the best stretches I can do for my body?
• Can stretching improve my balance?
• Can I stretch without warming up first?
• How often should I stretch to maintain my flexibility?
• Is there a preferred order for stretching the muscle groups?
• I stretch every day. Why am I not as flexible as my friend?
• I’m pregnant. What stretches should I do and which ones should I avoid?
• I am an older person. How much time should I spend stretching each week?

Resources

National Institutes of Health, MedlinePlus: Flexibility Exercise

National Institutes of Health: National Institute on Aging: Exercise and Physical Activity

Copyright © American Academy of Family Physicians

This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and for more information on this topic.