Stretching is a powerful part of any exercise program. Here's why - and how - to include stretching in your fitness routine.
Benefits of stretching
Regular stretching is a powerful part of any exercise program.
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 injury from falls - especially as you age.
Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.
- Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise - when your muscles are warm and more receptive to stretching.
Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds - and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further - making you less flexible and more prone to pain.
Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
How often to stretch is up to you. As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day.
Know when to exercise caution
You can stretch anytime, anywhere - in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch.
Tactical Marketing recently signed an agreement with 5Suns, LLC. to promote its product the Stretch-EZ, developed for athletes to safely and effectively stretch their legs, lower back, and hips to increase flexibility, prevent injury, and optimize physical potential.
Since Stretch-EZ was launched in 2006, thousands of people have felt the products positive effects backed by recommendations from physical therapists and endorsements from a variety of running organizations.
Greg Bennett, PT, DSC, MS of Excel Physical Therapy said "In particular, we have found that the hamstring/piriformis/sciatic and the gastrocnemius/soleus/plantar facia stretching are effective. As important, our patients find the device easy to use and therefore more likely to use it."
In addition to physical therapists, magazines such as INSIDE TEXAS RUNNING (February 2008 issue) reviewed Stretch-EZ and wrote "Our testers were very surprised at how deep a stretch they could achieve with the Stretch-EZ. One tester with chronically tight calves remarked that his calves were a little sore a day after using the product-something the tester never experienced from any stretching routine previously."
"I've never been this excited about representing a product before, everyone that has used the Stretch-EZ loves it. It's just a matter of taking it out into the marketplace and letting customers try it," said Mark Hess of Tactical Marketing.
Tactical Marketing has also added a guarantee program.
"We are putting a plan in place to allow people to purchase the product from the website and if they are not happy with it simply return it for a refund," said Hess.
Tactical Marketing also plans on attending expos, marathons, triathlons, and other events throughout the U.S. to market the product.
"We are taking the product on the road to meet our customers. I want every athlete in the country professional and amateur, to try this product just one time." Hess said. "I know they'll like it."