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By: Joann Bally CSCS
You know you should stretch and you probably don't do it, or at
least not enough. Stretching can help prevent injury and improve sports
performance. For most of us, static stretching is best. Move to where
you feel the stretch in the target muscle and hold for 20 seconds or
more. Don't bounce. (Some athletes need to do ballistic stretching for
their sport. You'll know if that's you.)
Stretch for normal range of motion. Don't expect to become as
flexible as a champion gymnast or figure skater. That's not "normal"
for most of us. If you push too hard and feel pain when stretching, you
may be stretching ligaments and not muscles. Overstretched ligaments do
not bounce back, and you may compromise joint stability.
You can improve your golf or tennis game by becoming more flexible.
You can also ensure that you continue to be able to reach high shelves,
comb your hair, and walk without shuffling your feet as you get older.
(You're never too old to improve flexibility.)
Best Times To Stretch
It's natural to loosen up after you've been in the same position
for a while, but save your serious stretching for after you've warmed
up. That's right. Stretching is not your warmup. First, make your
muscles more pliable by raising their temperature with 5 minutes or more
of aerobic exercise, then stretch. Stretch after you run or walk (both
of which tend to make you inflexible). Ideally, if you run, for
instance, jog for 5 minutes or so, stop and stretch, then finish your
run and stretch again afterwards. For strength training, first do your
aerobic warmup, then stretch, do your workout, then stretch the muscles
you worked.
Yoga is great for flexibility, just get into it gradually. Don't
expect to be able to wrap yourself into a pretzel shape like the
instructor your first lesson (or maybe ever).
Stretch your whole body, emphasizing the stiff muscles, not your
most flexible ones. Don't neglect your neck. The rest of us drivers
want you to be able to see behind you. Stretching every day is best,
but be sure to stretch after you work out. A chiropractor or physical
therapist can show you some safe stretches. There are several good
books on stretching. Don't rely on what your old track coach showed you.
You may discover that some of your old favorite stretches are now
considered risky. Give them up--there are plenty of safe ones. Be
flexible about that too.
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