Focus on Flexibility
In addition to aerobic exercise and strength training, a well-rounded fitness routine will include stretching. Stretching regularly helps increase flexibility, improve your range of motion, and relieve stress. Find out how to get the most from your stretches while avoiding injuries.
Six Tips for Proper Stretching
- Target major muscle groups. It’s important to give your whole body a good stretch on a regular basis. Include stretches for your calves, thighs, hips, lower back, neck, and shoulders, as well as the muscles and joints that you use most often (for example, stretch your arms and wrists regularly if you type at a computer all day).
- Warm up before you stretch. Many people will stretch before warming up for an aerobic workout, but stretching cold muscles may cause injuries. Give your muscles a simple warm-up by walking for five to ten minutes before you stretch. You can also stretch after you work out for even more flexibility.
- Stretch and hold, then repeat. Lengthening tissues safely takes time. Instead of expecting to push yourself into one deep stretch right away, hold each stretch for about 30 seconds before switching to the opposite side. Do each stretch three or four times before moving on to the next muscle group.
- Don’t bounce. If you bounce while you’re trying to stretch your muscles, you may cause small tears in the muscle tissue. Instead of making you more flexible, these tears can lead to scar tissue that actually makes your muscles tighter.
- No pain is no pain. While you should feel some tension when you stretch, you should avoid pain, a sign that you’re pushing your muscles too far. Hold your stretch in a comfortable, pain-free position. Over time, you’ll notice that you can stretch farther without hurting yourself.
- Breathe. Never hold your breath when you’re stretching. One of the benefits of stretching is increased circulation, which carries essential oxygen to your muscles. Remember that oxygen comes from you continuing to breathe in and out.