Nutrition expert Sandra Viele explains the proper way to stretch as well some of the benefits.
- The first thing to know about stretching is that there are two basic types. There is stretching to loosen-up muscles before further exercise, and there is stretching to improve flexibility.
- Stretching is as important to overall fitness as cardiovascular conditioning. To maintain or improve flexibility of the joints, do some stretching exercises at least every other day--better yet, every day! It should only take about five or 10 minutes. Regular stretching also helps alleviate tension and keeps the body in alignment.
- Some movements for maintaining flexibility are range-of-motion exercises.
- Start from the feet up or from the head down and just move your joints in the manner they normally move, slowly. For example, point and flex your toes, then spread them apart. Then point and flex your ankle and roll them around each direction in a circle, then flex and extend your knees, etc. Don't forget your fingers, wrists and jaw. These joints often are neglected and tend to be affected by stress and arthritis.
- These stretches can be done anywhere, however, the best time to do this type of stretching is when your body is warm. A good time is when you first wake up--you can even do it in bed. You could do some of the upper body stretches under a warm shower, too. Just make sure you don't slip.
- For muscles that still feel "tight" after a general warm-up, try some gentle stretches held for 10 to 15 seconds to prepare them for exercising. Some common stretches would be for the following muscles: calf, hamstring, thigh, lower back, inner thigh and shoulder.
- After having "warmed up" for 10 minutes or so is a good time to increase overall flexibility. Here, you want to concentrate on increasing the range of motion between the joints. Stretch your hips, spine, shoulder, knee, etc. It is important to move slowly and carefully. Make sure that your body is in good alignment (posture) when you start to stretch. Gradually increase the stretch, keep breathing normally throughout the stretch, and try to hold it for 20 to 60 seconds. Relax for a moment, then repeat. It is not necessary to stretch any further than your joints would normally move.
- To enhance a long stretch, try taking some deep breaths (do not hold your breath) However, during regular stretches it is best to breathe normally.
- NEVER bounce when stretching! Bouncing can cause injuries and does not improve the stretch.
