Susan-lynn,
I found this article informative, covers the bases start to finish. I agree with everything in it from experience, as well.
Note I edited format to save space. Kristina.
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Stretching: Doing It and Doing It Right
Scaling the heights of a climbing wall can be thrilling. And zooming down the boulevard on inline skates can be exhilarating.
Question:
I know that it's good to stretch when I exercise. Should I stretch before or after my workout? Is there a difference?
Answer:
Scaling the heights of a climbing wall can be thrilling. And zooming down the boulevard on inline skates can be exhilarating. But before you embark on these or other physical activities, stretching is a must.
Stretching decreases the risk of injury. In fact, most sports injuries stem from not stretching and not warming up and cooling down properly. Done regularly, stretching can also increase flexibility to allow for easier movement and better balance. Other benefits of stretching include relieving low-back pain, reducing muscle soreness, promoting relaxation, and improving posture, agility, and athletic performance.
Preparing to Go All Out
That's because stretching conditions the muscles for exertion and exercise, making every muscle movement more efficient. Stretching exercises elongate muscle fibers so that they can contract and tighten more vigorously in response to the demands of the Olympic-level marathon runner or the weekend volleyball player. In addition, stretching improves flexibility, which allows for increased motion around joints -- a critical factor in assessing physical fitness. For stretching exercises to be safe and effective, they must never be hastily done. And overstretching can increase the risk of injury more than never stretching at all. This is because when you overstretch, ligaments rather than muscles may be stretched. Stretching exercises require patience and time. And when done slowly and properly, they provide a terrific opportunity to breathe deeply and relax, particularly after a workout.
Stretching from Start to Finish
Ideally, people should stretch before and after exercising. To start, warm up by jogging, biking or doing jumping jacks for five to 15 minutes. The warm-up increases circulation and delivers more oxygen to the muscles. Follow the warm-up with stretching exercises that target all of the major muscle groups.
Then the muscles are set to complete the rest of the workout, which should include regular aerobic and strength-training components. Follow the workout with a cool-down and a final stretching routine similar to the first. This amount and order of stretching is optimal for the muscles, tendons, ligaments and joints and will be most complementary to a fitness program. ever attempt to stretch before first stimulating the muscles with a quick warm-up routine.
Stretching for Time
The unfortunate reality is that people are usually under time constraints and stretching exercises typically do not take priority. Additionally, some people find stretching tedious, boring, and painful. If there's only time for one stretching session during the workout, the stretching exercises should be done at the end of the workout. Muscles have a tendency to tighten during aerobic exercise, so stretching after a workout leaves the body more limber and flexible.
Not a Luxury but a Necessity
Taking the time to stretch before and after each workout is a big commitment, but certainly a worthwhile one. Ideally, people should stretch every day -- regardless of whether they exercise or not. However, stretching three days a week is probably enough to maintain flexibility for people who don't do any other type of exercise.
One of the greatest things about stretching exercises is that they do not require special clothes, location, or equipment. Any space large enough to lie down in works well, as does any type of clothing that allows free movement. And no equipment is needed!
Stretching exercises are important because they help to maintain flexibility, something that declines as people age and become less active. Always keep in mind that flexibility is an aspect of physical fitness that is hereditary and primarily due to gender, age, and amount of regular physical activity. Increasing and maintaining flexibility can be easily achieved through consistent stretching. People who are religious about stretching will reap the benefits of increased athletic performance and are more likely to remain active in their later years.
Basic Stretching Rules
Whenever you stretch, the following rules apply and should always be followed in order to prevent injury. Always warm up your muscles for at least five minutes prior to stretching. Good warm-ups include jogging in place, slow biking, and jumping jacks. Never bounce or bob during stretches. Not only is this less effective than simply "holding" the stretch, but it can also be very dangerous and lead to injuries. Always perform each stretching exercise in a slow, controlled manner. Exhale as you begin the stretch and then relax and breathe normally throughout the stretch. Never stretch torn or injured muscles unless instructed to do otherwise by a healthcare provider. Hold each stretch for 20 to 30 seconds. Stretches should feel slightly uncomfortable, so as to "feel the stretch" in the muscles, not the joints. There should be no acute pain. If time permits, pause after each individual stretch and then repeat one or two more times. Always complete each stretch for both sides of your body or limb in the same way. Never force flexibility. Whatever your starting point, begin slowly and advance at a gradual yet progressive pace.
Originally published Aug. 6, 1999.
Medically reviewed by Gary D. Vogin, MD, March 28, 2002.
