Stretching

Usually dynamic stretches are best done before activity (e.g., running) and static stretches are done after an activity. It’s important with stretching, as with any form of exercise, that you warm up first. Stretching a cold muscle can be like stretching a frozen elastic band. It’s best to get some blood flowing to the areas that you are going to stretch or move before you start to exercise. Stretching should never cause pain. You should feel a slight pull, but you should never take it to a level where there is pain. Flexibility will increase over time, and overstretching can be just as problematic as not stretching. It’s important to breathe while you’re stretching, as this can help your body relax so you enjoy the stretch more. Hold a stretch for at least 10-15 seconds to loosen a muscle and repeat two to three times. If your goal is to increase flexibility, then you’ll want to hold the stretch for 30 seconds or longer.

You may need to work up to this level, however, so you don’t cause injury. The frequency of stretching is just as important as how long you do it. Your muscles have memory and you’ll want to stretch at least three times a week to maintain and increase flexibility. View our video library on Stretching for specific examples. Yoga and Pilates are types of exercises that incorporate types of stretches. Refer to our section on Yoga and Pilates for more information.