1 Why stretch?
Most of us are familiar with the instant relief that comes from stretching, but did you know that it could improve your long-term flexibility and injury healing time? Healthsmart unearths the benefits of a regular bend-and-breathe routine.
Short term
o Stress relief through the loosening of tight, tense muscles.
o Easily integrated into a busy lifestyle. Three times a week is all it takes to stay supple.
Long term
o Increased flexibility and joint mobility
o Greater blood flow to muscles, shortening recovery time from injuries.
o Improved posture, as muscles are not gradually tightening
o Enhanced coordination, so you’re less prone to injury
Smart Stretching
It’s simple and low-impact, but done incorrectly, stretching can go from helpful to harmful. Follow our simple guide and brush up on your stretch do’s and don’ts!
DO:
1. Warm up to avoid pulling muscles
2. Hold each stretch for at least 30 seconds, in order to lengthen tissues safely
3. Repeat each stretch 3-4 times per session, each time you repeat the movement you’re attempting a greater range of motion
4. Remember to breathe, as most of us instinctively hold our breath while stretching.
DON’T:
1. Bounce as you stretch, as this can lead to microtears in the muscle.
2. Stretch a tight muscle during or immediately after running or exercising (wait at least 30 minutes).
3. Know the “No pain no gain” mantra? Forget it. If you feel pain during a stretch, then loosen the pressure until you’re comfortable.
2 Stretching the truth
From school sports classes to professional training tracks, one message resounds. Stretching is the key to preventing sports-related injuries. In recent times however, the benefits of stretching have been rigorously debated. In 2002, two Australian physical therapists published a survey that studied the links between stretching and injuries, performance and muscle soreness. They concluded that stretching did not benefit any of these particular areas. Later USA studies reached similar conclusions. However, these studies also inadvertently reinforced the known benefits of stretching:
o It helps you avoid chronic conditions such as Achilles tendonitis, caused by having chronically tight muscles and connective tissue.
o It improves blood flow to your muscles, to relieve pain and increase flexibility. Improved circulation can also shorten your recovery time if you’ve had any muscle injuries.
o It increases flexibility, particularly in older people.
o It can help keep your muscles from getting tight, allowing you to maintain proper posture.
o It relaxes tight, tense muscles that accompany stress.
o It will allow you to maintain coordination and balance, which in turn, helps to keep you mobile and less prone to injury from falls.
o It improves your athletic performance and range of motion.
Sources:
http://www.lifeorganizers.com/spirit-mind/to-stretch-or-not-that-is-the-question.html
http://www.healthandage.com/html/articles/1969.html
http://www.webefit.com/articles_100_199/article_102_stretches.html
http://www.cnn.com/health/library/HQ/01447.html
