As more and more people add exercise to their daily routines, the need
for proper injury prevention information is vital. Warm-up and cool-down
stretching is a critical part of the injury prevention regimen. Stretching
is easy, but when it’s done incorrectly it can actually do more harm than
good. For this reason, it’s essential to practice the right techniques.
Tailored to your level of flexibility and activity, the key for affective
stretching is regularity and relaxation.
The object of stretching is to:
Reduce muscle tension
Iincrease range of motion
Prevent injuries
Prepare you for activity
Everyone can learn to stretch, regardless of age or flexibility.
Stretching should always be a part of your warm-up and cool-down routine;
however, it can also be performed throughout the day. For example:
In the morning, before the start of your day
At work, to release nervous tension
After sitting or standing for a long time
When you feel stiff
When watching TV, listening to music, reading, sitting, or talking
on the phone
When you begin, spend 20 to 30 seconds in an easy stretch. No
bouncing!
Go to the point where you feel mild tension
Never stretch to the point of pain
Relax as you hold the stretch
The feeling of tension should subside as you hold the position. If it
doesn’t, ease off slightly and find a degree of tension that’s
comfortable. When you feel the tension subside, move a bit further until
you again feel mild tension, hold this position for 20 to 30 seconds and
repeat three times. Remember that stretching reduces muscular tightness
and increases flexibility. As you stretch, your breathing should be slow
and under control, do not hold your breath.
To gain benefits from stretching, this activity must be done
consistently and practiced on a regular basis. There is no quick or easy
fix for increasing flexibility; it just takes persistence and discipline.
By doing so, you will be able to develop your own personal potential and
gradually build a foundation of fitness that will last a lifetime.
For additional questions on stretching, other sports medicine topics or
to schedule a FREE Injury Evaluation, call the Aurora Sports Medicine
Hotline™ at (414) 219-7776 or (800) 219-7776.
