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Stretching: Focus on flexibility
You can stretch anytime, anywhere. Consider the benefits of stretching, such as increased flexibility and circulation. Then ready, set, stretch!
By Mayo Clinic staffYou pound out a few miles on the treadmill. You work your way through a series of strength training exercises. You even add some time on the stationary bike for good measure — and you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.
Not so fast. Did you consider stretching those muscles that pulled you through your invigorating workout? Understand why stretching matters — and how to stretch correctly.
Benefits of stretching
Most aerobic and strength training programs inherently cause your muscles to contract and flex. That's why regular stretching is a powerful part of any exercise program. Consider this:
- Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
- Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.
- Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
- Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Some studies indicate that stretching helps prevent athletic injuries as well. However, this finding remains controversial. Other studies don't support stretching as a way to prevent injury.
Next page(1 of 2)
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 5, 2008.
- Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007:133.
- Shrier I. Does stretching help prevent injuries? In: MacAuley D, et al. Evidence-based Sports Medicine. 2nd ed. Malden, Mass.: BMJ Books/Blackwell Publishing; 2007:36.
- Woods K, et al. Warm-up and stretching in the prevention of muscular injury. Sports Medicine. 2007;37:1089.
- Thacker SB, et al. The impact of stretching on sports injury risk: A systematic review of the literature. Medicine and Science in Sports and Exercise. 2004;36:371.
- Beedle BB, et al. No difference in pre- and postexercise stretching on flexibility. Journal of Strength and Conditioning Research. 2007;21:780.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Dec. 15, 2008.
- How to improve your flexibility. National Institute on Aging. http://www.niapublications.org/exercisebook/chapter4_stretching.htm. Accessed Dec. 15, 2008.
