The Do's and Don'ts of Stretching

Stretching is a very important aspect of exercising. Many people have questions on when to stretch, how long to stretch and what to stretch. There are some set rules when it comes to stretching. Here are some simple do's and don'ts for stretching.

Do stretch after a workout

The time to stretch is when your muscles are already warm, which is after you have worked out. Stretching cold muscles before a workout may actually cause injuries. It is better to be safe and stretch at the end of a workout then be sorry and end up pulling a muscle because you stretched before a workout. Stretching after a workout also helps to increase a person's flexibility over time.

Don't stretch till the point of pain

Stretching should not be painful. The saying, "no pain, no gain," does not apply to stretching. Pain is actually an indicator that you are stretching too far. If you find that you are stretching until your muscles are quivering or you start decreasing your flexibility, you need to back off of your stretching. A stretch should only feel slightly uncomfortable, and never painful. The more you force your stretching, the more you are actually setting yourself back instead of being able to stretch further.

Do hold each stretch

When stretching you should aim to hold a position for approximately 30 seconds. This makes the stretch as effective as possible. If you stretch any less you are not giving your body the time to adapt properly to the stretch. Hold the stretch any longer and you are just wasting your time. Count to 30 and then move on from the stretch.

Do start your stretching at the top of the body and work down

You can increase flexibility the fastest and easiest by starting your stretching with the major muscle groups at the top of your body and work your way down, group by group. For example, start your stretching exercises with your neck, then your shoulders and upper arms, and work your way down until you reach your calves.

Don't forget to breathe

Make sure that while you are stretching that you are remembering to take nice deep breaths in and out. This helps to fill the body with oxygen that the muscles need to do their job. If the muscles are not getting enough oxygen, there's really no point in stretching.

Stretching is a wonderful way to increase flexibility and also a good way to wind down from a vigorous workout. Even just stretching for 5 minutes a day, can increase your flexibility dramatically.