Why Stretch?

We’re all pressed for time. If you're like most people, when you make time for a workout, you often skip stretching.

 

According to the Mayo Clinic, stretching improves flexibility by helping your joints move through a full range of motion. You’ll still have sore muscles, but repeated use of joints that are inflexible can increase risk of injuries such as tendinitis. If you increase a joint’s range of motion, you decrease risk of injuries like trauma or tears in tendons, an irritation of a tendon, which can lead to more serious injuries1.

Stretching also increases blood flow to muscles. Muscles need oxygen to make adenosine triphosphate, which is what gives muscles energy2. If you're stretching properly before and after a workout, your muscles have more energy and work better.

How to stretch:

  • If you’re stretching after a workout, make sure your heart rate is back to normal. If not, blood can pool within your muscles, which causes cramps or may make you feel dizzy.
  • It’s best to ease into a stretch so you don’t pull muscle fibers. Stretch muscles to the point before you feel pain, and then hold the stretch for 15 to 30 seconds.
  • Remember to breathe while in a stretch.
  • Stop if you feel pain and never bounce.
  • If your body is wet from swimming or sweat, you could take a shower first and then stretch after. The hot water will relax the muscles.

Some tips for remembering to stretch:

  • Take a "stretch break" instead of an afternoon coffee break, especially if you plan to exercise after work.
  • Try activities or classes that include stretching, like dance, martial arts or yoga. Plan your workout after the activity, or warm down after a workout and take the class.
  • If you walk to work, consider that walk a warm up and do a few stretches before you begin your work.
  • Decide on a stretching spot where all you do is stretch and go to that place after a workout. So if you run, after your cool down, go right to your spot. If you do mat workouts with weights, move to a different area of the gym just to stretch. Training yourself to go to your stretching spot after a workout will help you remember to stretch.

Read more health and wellness tips

View a Mayo Clinic guide for stretching

Learn stretching exercises from the National Institute on Aging

1 “Stretching: Focus on Flexibility,” Mayo Clinic, last updated February 23, 2011, http://www.mayoclinic.com/health/stretching/HQ01447

2 Alex Folkl, “Does Blood Circulation Increase Energy?” Livestrong.com, accessed August 2, 2011, http://www.livestrong.com/article/327367-does-blood-circulation-increase-energy/

 

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