Keeping your muscles, tendons, and ligaments flexible through regular stretching is an important, but an often-ignored piece of the overall health puzzle. Many people find stretching to be time consuming and boring, but it helps prevent scores of different injuries and has an anti-aging effect on the body. We see many patients at our Eden Prairie Chiropractic clinic that may have been able to avoid their back pain, neck pain, or shoulder pain with a quality stretching routine. The key is to ensure that you are practicing safe stretching to get the most out of your stretches without risking injury.
Important Reasons for Stretching
Perhaps the most important reason to incorporate regular stretching into your life is because it lengthens your muscles and increases flexibility. Many muscle tears and strains could be avoided if those muscles weren’t so short and tight. Additionally, stretching the larger muscles of your quadriceps, hamstrings, and calves helps to lengthen your lower back muscles, increasing the benefit even more.
Stretching Essentials
Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good. Here’s some tips for safe stretching:
Dr. Bevanda’s Safe Stretching Tips
- Warm Up First
You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging, or biking at low intensity for five to 10 minutes. Even better, stretch after your workout when your muscles are warm. Consider skipping stretching before an intense activity, such as sprinting or track and field activities.
Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength. Also, try performing a “dynamic warmup.” A dynamic warmup involves performing movements similar to those in your sport or physical activity at a low level, then gradually increasing the speed and intensity as you warm up.
- Make Things Equal
Everyone’s genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.
- Go Major
Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides. Also stretch muscles and joints that you routinely use.
- Slow and Smooth
Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.
- Breathe and Hold
Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.
- No Pain, Gain
Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain, then hold the stretch.
- Stretch What You Use
Some evidence suggests that it’s helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you’re more vulnerable to hamstring strains.
- Make It a Habit
Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Skipping regular stretching means you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.
- Be Gentle
Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults. Remember the “dynamic warmup”: If you’re going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, start out slowly and at low intensity to get your muscles used to it. Then speed up gradually.
What is the Best Time of Day to Stretch?
Static stretching, or stretching performed without any bouncing or movement, should be done before and after exercise to reduce your risk of injury. You may want to do some light calisthenics prior to stretching cold muscles, just to reduce your chance of injury.
Some Extra Safe Stretching Tips and Tricks
When you schedule a consultation at our Eden Prairie Chiropractic clinic, we can help to provide you with safe stretching resources. The first thing to remember about stretching technique is not to rush through it. Even a mildly pulled muscle can cause pain and hinder your ability to exercise for quite some time. Take your time when you stretch, even if it cuts into your exercise time.
Another tip you should follow is to stretch gently and focus on what you are doing. Reaching for a little bit more is a good way to cause an injury. Just relax and breathe and be in the moment and you’ll know how far to go. Using visualization is an effective tool when it comes to stretching. Try to keep a mental image of the muscle group you’re stretching and watch it elongating. Breathe deeply while you’re stretching and visualizing to help create a stronger brain/muscle connection.
You’re bound to pick up little bits of stretching advice here and there, but the main thing to remember is that it is supposed to feel good. If you get into a situation where stretching any muscle is causing pain, it’s best to stop and reconsider what you are doing. With proper treatment and proper stretching on your own time, you’ll be able to avoid injuries and keep all areas of your body feeling great.
You can learn more about safe stretching by reaching out to the team at The Well Chiropractic today!