Hold for 30 seconds, then slowly return to a sitting position. We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk.
You can also stretch after an aerobic or weight-training workout. Hold a stretch for 30 seconds. Don't bounce, which can cause injury. You'll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue.
Stop stretching that muscle and talk to your doctor. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
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Experts say passive stretching can improve blood flow as well as your overall vascular system, reducing the risk of heart attack and stroke. Many people wonder whether it's OK to work out while they're sick. Health Conditions Discover Plan Connect. Why does stretching feel good? What are the benefits of stretching?
Simple daily stretches. Share on Pinterest. Tips for stretching safely. The bottom line. Everything is good in moderation. And overdoing anything has never brought any positive results. It applies to stretching as well. Overdoing a stretch may lead to serious negative consequences. If you overstretch, your muscles can become too weak and loose, eventually causing microscopic or even full tears of muscles, ligaments, or tendons 5.
Even if you are a bit crunches for time and want to get down to your workout as quickly as possible, you should never skip or rush your pre-workout stretching. Take your time to stretch well, and if you are that restricted by time limits, it is better to reduce the number of performed exercises during your training, instead of rushing through your warm-up.
Two previous points mentioned overstretching and rushing, but one more mistake that goes with those two together is rapid movements. The main rule of stretching states that you should never stretch to the point when you feel pain or discomfort. And rapid movements can be the reason for both those aspects.
If you twitch or bounce in a stretch, you may injure your muscles and add to muscle stiffness. That is why your moves should be smooth and careful. Performing a proper full-body stretching routine is a great idea, but it takes a lot of time, so turning it into a separate workout might be a good idea.
When you are stretching before exercising, make sure that you focus on the muscles that you involve the most during your training. For example, if you are planning to go for a run, you should target your feet, calves, hamstrings, glutes, quads, and hip flexors, while a warm-up before the swimming session should incorporate all major muscle groups, from arms and shoulders to calves and hamstrings.
Any properly performed physical activity in moderation is beneficial for your body and health. And stretching is not an exception. On the contrary, it may offer you even more benefits than some other type of workout. It is widely used to improve flexibility and support proper functioning of the body, its muscles, and joints.
It can help you prevent injuries, boost the recovery, and strengthen your muscles. The answer to this question lies in certain reactions of your body to this process, such as activation of the parasympathetic system, which among others is responsible for the relaxation; production of endorphins which cause happiness; better blood circulation, and others.
That is why after a good stretch you feel refreshed and satisfied. But bear in mind that improper stretching technique can cause negative consequences and before adjusting your workout routine, please, discuss it with your doctor.
Your body will thank you if you supplement your nutrition plan with a good workout. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
Nikki is an experienced writer who specializes in nutrition, weight management and overall health. Due to her personal struggles with weight in the past, she has also developed a keen interest in fitness and exercising.
Nikki believes that since she started doing sports, not only her body, her whole life has drastically changed for the better. Nikki has a great passion for helping people achieve their weight loss goals. She stands firm in her belief that tackling challenges is the only way to become a better version of yourself that is why she urges her readers to never give up.
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