Running Resources

Everyone Can Benefit From Stretching

Flexibility is one of the most ignored elements of fitness and exercise programs. Many people are rushed for time and do not take the time to properly stretch; this can increase risk for injury as well as contribute to post exercise muscle soreness.

Stretching  Guidelines

According to the Mayo Clinic in Rochester, Minn., stretching is a powerful part of an exercise program. Because most aerobic and strength training programs cause your muscles to contract and flex, it is important to stretch those muscles after a workout.

Ryne DeVries, DC, an assistant professor and faculty clinician at Northwestern Health Sciences University, says, “Everyone can benefit from stretching. Some of these benefits include: increasing flexibility, endurance and strength; improving range of motion of your joints; improving circulation; promoting better posture; relieving stress; re-energizing you; and helping prevent injury. Life is motion, so the more you move the better you feel.”

The American College of Sports Medicine (ACSM) recommends that flexibility training must be preceded by a thorough warm-up. Warm muscles stretch better than cold ones. Stretching becomes even more important with age.

• Stretching on a daily basis is ideal with a minimum of 2 to 3 days per week
• Stretch to a position of mild discomfort but not pain
• Perform a minimum of one stretch per major muscle group
• Under ideal conditions, each stretch should be held for about 60 seconds; however holding stretches for 15 to 30 seconds is still effective.
• Breathe slowly and naturally
• Stretch each area more than once
• Try to stretch even further with each stretch
• Do not pulse or bounce while streatching
• A pulling or stretching sensation is normal.
• Perform stretches for every major joint – specifically emphasizing the low back and back of thighs.

*You never really want to hold a stretch for anything less than 1 to 15 seconds; speed stretching doesn’t work!

According to Dr. DeVries, how often you stretch is up to you. Because you are using numerous muscles when you exercise, it is important to stretch in order to maintain flexibility. If you do not happen to exercise on a regular basis, it would be wise to stretch at least three times per week. If you are particularly sore in a certain area of your body, it is recommended that you stretch that spot at least once every day.