Importance of stretching your muscles

In order for a muscle, and consequently your body, to function optimally it needs three things: Strength, Stamina, and Flexibility.

Stretching is an important part of muscle health

Strength is the ability of your muscle to contract when needed to handle a load placed on the muscle.  Increasing our level of strength prevents injuries and allows us to better perform day to day tasks, with less chance of injury, such as carrying groceries, moving a box, lifting a child, etc.

Stamina, when pertaining to muscles, is the ability to contract a muscle for long periods of time.  If our muscles have stamina (also called endurance) we are able to function better on a day to day basis without tiring.  Increasing stamina increases our energy level.

Flexibility is defined as the ability to move our muscles and joints through their full range of motion.  Flexibility is joint specific so a person can be flexible in one joint, and inflexible in another.  Flexibility is in part the result of a muscle property called elasticity.  Elasticity is the ability of muscle tissue to stretch and then return to its normal length without using cellular energy.  This is similar to the way a rubber band stretches and then returns to its original length.  If you are not flexible you have a much higher risk of injury and chronic pain, especially low back pain.

So how do you maintain flexibility?  The answer, of course, is through proper stretching.  Stretching muscles to maintain flexibility may be more important for many people then exercising their muscles to maintain strength and stamina, although all three are vital.  Ideally, you should perform a full body stretching routine lasting approximately 30 minutes, about three times a week, separate from any workout you perform.  You should especially concentrate on your hamstrings (back of upper leg) and low back.

Below are a few quick tips for stretching:

• When exercising it is much more important to stretch after exercising. A moderate stretching routine, especially focusing on muscles you worked out during your workout, is recommended after exercise.
• For maximum flexibility training, stretch separately from your workouts.  A stretching routine conducted three times a week is ideal.
• It is not recommended to stretch cold muscles. If you do stretch when your muscles are not warmed up, do it very lightly.
• If you want to stretch before a workout you should do it after a 5 – 10 minute warm up. Also, the stretching routine should only be light.
• You can stretch lightly between sets of weight lifting if you wish.  Remember, only light stretching is recommended during a work out.
• Increasing functional range of motion through stretching requires time. You cannot rush it.
• Stretching should not cause any pain.
• Hold your stretches about 10 – 20 seconds but no more than 30 seconds without special training and for a special purpose.
• If you experience any pain, STOP, and consult a professional.

Practical Summary

If you have the time to exercise then you have the time to stretch afterwards – no excuses. If you do not stretch afterwards your muscles will develop an unhealthy over contracted resting length that actually will make you weaker and more prone to injury.

If you don’t go to the gym you should still stretch.  Stretching can be done almost anywhere.  You can walk around the block for a warm up, then dedicate some time for stretching. If you can’t spend the ideal 30 minutes, spend as much time as you can focusing on problem areas such as the hamstrings and low back. 

If you have any kind of medical condition you should always consult your doctor before starting any exercise or stretching routine.

If you would like to try a massage that incorporates stretching try a Sports Massage or a Thai Massage.