Keep Living, Keep Stretching!

Incorporating regular stretching into your week can provide numerous health benefits. To start, consistently stretching a muscle helps improve flexibility and can lead to an increased range of motion in surrounding joints. This, in turn, reduces the likelihood of sustaining an injury during strenuous activities like exercise or playing sports.

There is still some uncertainty about the ideal stretching guidelines. To get the most bang for your buck, one review suggested following these four stretching rules:  

1. Try to perform a stretching routine two to six times per week.
2. Spend at least 30 to 60 seconds stretching each muscle group.
3. Perform a stretch at 60% to 100% of your stretch tolerance (the point where discomfort occurs).
4. Devote at least five minutes of stretching to each major muscle group per week.

In addition, there is still some debate about whether stretches should be static (held in the stretched position) or dynamic (completed by moving in and out of the stretched position). Though both varieties are beneficial, some studies suggest that performing dynamic stretching before you exercise may reduce your overall risk of injury.

When beginning a stretching regimen, start slowly and keep your routine well rounded. Though stretching may feel slightly uncomfortable (especially if you are inflexible), you should refrain from forcing your body into painful positions.

Regular stretching can increase your flexibility, improve your balance, and reduce your chances of sustaining an injury. The best stretching regimen is one that is well rounded and doesn’t cause pain. You should stretch each of the body’s major muscle groups two to six times per week. Hold your stretches for a minimum of 30 seconds apiece.