A good stretching routine needs to be a part of every fitness program. In fact, stretching to increase flexibility should be done at least once daily in order to obtain gains in range of motion.
So, what is stretching? And how and when should it be done?
Stretching involves lengthening a specific muscle or muscle group. Stretching helps increase blood flow to the muscles, removes waste products and helps our joints move through their full range of motion. Improved balance, co-ordination and athletic performance are also noticed when you follow a good stretching routine.
There are three major types of stretching: ballistic, dynamic and static.
Ballistic stretching is essentially "bouncing" stretches, forcing a muscle group beyond its normal or natural range of motion. For example, bouncing downward in order to touch your toes. This type of stretching is not recommended.
Dynamic stretching improves your active flexibility. It is a series of controlled movements to increase blood flow, strength and power. Dynamic stretching can be used as a very effective warm up activity prior to exercising. Examples of dynamic stretching include jumping jacks, arm circles, lunges, high knees or body weight squats.
Static stretching is a great activity for after a workout. Simply it is the stretching of a muscle or muscle group to a point of tension (not pain), holding for 20-30 seconds, releasing and repeating. Examples of static stretches are reaching forward and reaching towards your toes (no bouncing), clasping hands behind your back and pushing your chest forward or bending your knee back to your buttocks and pulling it upwards with your hand on the top of your foot.
Dynamic stretching can be done before a workout as part of your warm up routine. Static stretching should only be completed after a workout or after you warm up your muscles. A simple five minute warm up, like walking on the spot, is an effective way to warm up your muscles enough to complete static stretches at any time of the day.
Stretching is important for maintaining flexibility. This becomes increasingly important as we get older. Stretching daily, along with a resistance training program, will ensure you stay strong and flexible and maintain your balance and co-ordination long into life.
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