Stretching is a part of fitness and exercise which is often neglected. Many people find it difficult to find the time to exercise, and stretching just seems to take up precious minutes which could be used on the cross trainer, lifting weights, or out running.

Before performing any exercise, it is important to stretch out the main muscle groups that you will be using - this applies to playing football, running, weight training, circuit training or yoga. Warming up the muscles will make them more pliable and less susceptible to injury. Stretching done after exercise helps to dissipate the waste products that build up in the muscles, as well as lactic acid, and it is generally accepted that this helps to reduce soreness.

After a fitness training session the muscles are still warm, therefore it is a good time to work on improving flexibility. Some strengthen exercises can actually cause the muscles to shorten which will restrict their range of motion, which in turn reduces flexibility. In order to maintain or improve flexibility in the joints as well as reduce the risk of injury, it is important to include a stretching routine into any workout. A good stretching routine should use a combination of stretching and relaxation.

The correct way to stretch is known as the static stretching method. This involved stretching as far as is comfortable, and holding that position for a set count (usually 10-20 seconds) and then releasing. A common mistake people make when stretching unsupervised is to move into the stretch quickly and then bounce in an attempt to stretch the muscles and joints further than possible by just using their body weight or by gently pulling.

It is beneficial and advisable to stretch at least once every day, even on rest days. It is not advisable to stretch first thing in the morning without having warmed up first. Develop a routine for stretching everyday. For your routine, either start at the head and neck and move down, or start with the feet and ankles and move up. Do not keep jumping all over the body when stretching.

Rules of Stretching

1. Before starting a stretch, ensure that your are in the correct start position.
2. While stretching, keep you breathing natural, and do not hold your breath. Stretching does not require the same effort as weight lifting, and applying too much effort could lead to injury.
3. Always come out of the stretch slowly.
4. In standing stretches, joints should always be in alignment, i.e. shoulders above hips, hips above knees and knees above ankles.
5. Never bounce. Bouncing can cause unnatural elasticity in the muscles which can lead to injury.
6. Never ask a friend or partner to push a stretch further, unless under the guidance of a qualified instructor. Many martial artists will push stretches further, with good results, but an untrained partner could do more damage than good. Communication and trust is essential when aiding stretching.
7. A stretch should be held for at least 10 seconds when warming up and for at least 20 seconds when cooling down, or working on improving flexibility.
8. While stretching, relax, stay in control, and breathe easy. If you cannot breathe easily, you are putting too much effort into stretching.
9. Stretch each muscle group only once per each stretch session. Do not go back to work on muscles again, as they may have cooled down by the time you are ready to repeat a stretch.
10. Do not do spot stretching, but instead take a full body approach to stretching and ensure that all the major muscle groups are stretched.

When to Avoid Stretching

1. If you experience a loss of function or a reduction in the range of motion, do not stretch, as this could indicate an injury.
2. If you have had a recent injury or sprain, do no stretch, as this can aggravate the problem.
3. If you feel a sharp pain during stretching then stop.
4. If you have had any recent fractures, do not stretch until your doctor has advised that it is safe to do so.
5. If a bone blocks the motion, do not stretch.

If in any doubt about stretching, then speak with your doctor or a qualified fitness instructor.

Stretching - Upper Body

Stretching - Lower Body