Most people, from fitness experts to kids in gym class, begin their exercise program the same way – they stretch. Even the family dog extends into a long stretch before heading out for a walk. Stretching after sitting at a desk or in a car feels good and seems to wake up our muscles. Why is stretching before and after exercise necessary? Does it really improve exercise performance and prevent injury? Yes.
Just as a singer performs a series of exercises, vocal stretches, to warm up his voice before a concert and to keep from hurting his vocal cords, stretching before exercise can help warm up muscles and ligaments, enabling better performance and preventing injury.
As anyone who lives in a cold climate knows, warming up the car engine on a chilly winter morning allows oil to lubricate the engine and the car performs better. In this way, people’s bodies are not too different from a car engine, and will perform better if warmed up before exercise begins.
Stretching is not only something people can do before and after their fitness routine to improve muscle performance. Some exercise programs, such as Yoga, Tai Chi and Pilates are based completely on stretching movements. Stretching prepares the body for exercise by increasing body temperature and heating the muscles; preventing serious injury. Using stretching movements throughout exercise helps maintain a higher body temperature, elevating metabolism and burning fat.
When stretching before, during and after exercise, focus on the following:
1. How long the stretch is held and how it feels. For maximum effectiveness, stretches should be held for 10-15 seconds and felt in the muscle being stretched, not the joint. To develop even stronger and longer muscles, aim to increase each stretch to 30 seconds for maximum benefit.
2. Stay positive while stretching. People may be tempted to think stretching isn’t necessary or is too hard. It may be too easy to skip stretching and dive right into other types of exercise. Stick with it and even the toughest exercises will gradually become easier thanks to the conditioning and warming of the muscles through stretching.
3. While 30 minutes of stretching a day is ideal for improving muscle performance, as little as 10 minutes, before, during or after exercise, or at any time during the day, can improve your posture, flexibility and overall muscle tone. Even if you are tired, as little as 10 minutes of stretching can help you feel more energized and awake, since it increases your body temperature and metabolism.
Another benefit of stretching is that it can be done anywhere, anytime, alone or even with a friend. Even if you are not on your way to the gym or about to begin a workout, stretching your neck, back and legs while sitting at your desk can strengthen and lengthen those muscles and improve posture. Stretching can even be done to music, to help pass the time and improve the timing of each stretch. Regardless of when and how people pursue stretching; the key to improved muscle strength and benefits is consistency and repetition. As always, ask your doctor or health practitioner for some tips on safe and effective stretching before beginning a new program.