Stretching comes naturally to all of us. When you first get out of bed or after you’ve been sitting for a long time, you stretch without even consciously deciding to do so. It may surprise you, then, the hear that it is possible to stretch incorrectly – and doing so can harm your overall wellbeing. That said, if done correctly, stretching can provide a number of wellness benefits:
- Reduced muscle tension
- Increased range of movement in your joints
- Enhanced muscular coordination
- Increased circulation to various parts of your body
- Increased energy levels (due to this increased circulation)
- Delayed onset of muscle fatigue
- Enhanced performance in your daily life, sports, or other physical activity
- Improved posture
- Mental relaxation
- Added variety, enjoyment, and satisfaction to your fitness programme
According to Certified Personal Trainers Jen Mueller and Nicole Nichols, ‘Everyone should stretch, regardless of age, gender, or flexibility level. Stretching should be a part of your daily routine, whether you exercise or not. There are simple stretches you can do while watching TV, using the computer, or getting ready for bed… Ideally, most experts recommend that people stretch for 10-15 minutes per day. Hold each stretch for 15-30 seconds, repeating one or two more times, depending on how you feel.’ However, although stretching can be simple, you still need to do it properly to avoid serious damage. With that in mind, here are some helpful tips to ensure you are stretching safely:
1. Get Your Blood Pumping: Mueller and Nichols assert that you should ‘always warm up before stretching. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It’s easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Don’t treat your muscles like a cold rubber band! Your best bet is to stretch after warming up or at the end of your workout.’
2. Keep it Bendy: ‘Do not lock your joints when you stretch,’ instruct Mueller and Nichols. ‘Keep joints like the elbows and knees slightly bent to avoid unnecessary stress on the joints.’
3. Don’t Forget to Breathe: Mueller and Nichols warn, ‘Never hold your breath while stretching. Try to breathe normally, in through the nose and out through the mouth. This will make your stretching a more relaxing experience.’
4. Go Slowly: ‘Take your time,’ say Mueller and Nichols. ‘The long-sustained, mild stretch reduces unwanted muscle tension and tightness.’
5. Do It Your Way: Mueller and Nichols advise, ‘Do not compare yourself with others. Everyone has different degrees of flexibility. Comparisons may lead to overstretching.’
6. Be Careful with Pre-Existing Conditions: Mueller and Nichols caution, ‘If you have had a hip replacement, do not cross your legs or bend your hips past a 90-degree angle during any of your stretching exercises.’
7. Keep Control: ‘Avoid ballistic stretching and other high-force, short-duration stretches that use rapid bouncing motions or momentum,’ Mueller and Nichols recommend. ‘You have far less control during this type of stretch and therefore a greater potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.’
8. Know When Enough’s Enough: Mueller and Nichols urge, ‘Never stretch to the point of pain. If it hurts, stop.’
9. Get an Expert Opinion: ‘Talk to your doctor about any current or former musculoskeletal injuries or problems that might affect your ability to stretch safely and effectively,’ Mueller and Nichols advise.
