Why is proper stretching so important?  First, it increases muscle flexibility, which leads to increased strength, agility, endurance, speed, and overall athletic ability.  Secondly, it warms up your muscles and stimulates circulation in order to help prevent injury.  It also provides a variety of other healthful benefits, such as increased muscle coordination, mental relaxation, improved posture, and reduced muscle tension.  With so many benefits that take only 10 to 15 minutes of your day, why wouldn’t you want to stretch?

Our bodies are composed of different types of muscles.  Depending on your lifestyle, job type, daily habits, and activities, among other factors, you may have some muscle groups that get plenty of exercise while other muscles have been neglected for long periods.  Do you sit at a desk in front of a computer for long hours or do you often lift and carry heavy objects?  Are you physically active or have you been sedentary for some time?  By taking into account your present physical condition, you can more accurately assess what types of stretching exercises will provide the most benefits. 

If you’ve fallen into a somewhat sedentary lifestyle, perhaps you should begin with corrective exercises designed to correct imbalances in muscle tissue, postural problems, and joint dysfunction.  These types of stretches include static stretching, which means that you hold your stretch for about 20 seconds, and myofascial release.  Myofascial release is, generally speaking, the manipulation of connective tissue fibers, allowing them to reorganize themselves so they become more functional and flexible.  Massaging the muscles with a foam roller, hands, or other massage techniques accomplishes this.  This corrective method helps increase range of motion, balance in the body, and it can aid in eliminating pain.

Let’s look at the different types of stretches.  

Static Stretches: You stretch your muscle as far as possible and hold it for up to 20 to 30 seconds in this low-force, high-duration method of stretching. 

Passive Stretches: This method of stretching uses an external force, such as a floor, wall, another person, or other object to help increase your range of movement.  It’s important that your stretch is comfortable and never forced.

Active: In this method, you get into a position and hold that position, using only the strength of your muscles and “helper” muscles.  This form of stretching is used often in yoga and some pilates exercises.  An example of this type of stretch is to lie on the floor on your back and extend one leg into the air.  Hold your leg in position using only your legs’ muscles and without assistance from any other part of your body.  These types of stretches are often extremely difficult to hold, especially the first several times you do it.  Don’t give up.  Holding them for even a few seconds is beneficial.  

Ballistic: Ballistic stretches are high-force, short-duration stretches using rapid bouncing or swinging motions.  These stretches involve momentum, which gives you greater risk for injury.  Arm and leg swings are examples of these stretches.  It’s a good idea to warm up before performing these types of stretches.  Otherwise, your muscles may end up tightening due to repeatedly activating your stretch reflex, which causes your muscles to contract. 

Dynamic: This form of stretching is similar to ballistic stretches, except that you practice greater control and gentler motions.  You also avoid bouncing or jerking movements, which can cause injury.  An example of this method of stretching would be slow, controlled leg swings, arm swings, or torso twists. Dynamic stretching is perfect as a warm up for an aerobic or other intensive workout.

PNF: Proprioceptive neuromuscular facilitation (PNF) is a form of static stretching in which you hold a muscle immediately after contracting it.  These exercises may sometimes require a partner.  For example, lie down with your leg up at a 90 degree angle. Let your exercise partner push your foot towards you as you are pushing away from your body. Then, they should take the joint through its’ increased range of motion without resistance.  In this type of stretching, it is vital that the stretched muscle is allowed to relax and rest for at least 20 seconds before performing the next stretch.

Now that we’ve gone over the basic types of stretching techniques, let’s discuss things you should avoid during your stretching exercises. 

Don’t stretch to the point of pain.  If you experience pain while stretching, especially in the joints, you’re probably stretching too far.  Stretch enough that you feel a mild pulling sensation, but without pain.  Hyper extending your joints and muscles can lead to injuries.

Don’t stretch a cold muscle.  To do so increases the risk for pulls or tears.  Warm up your muscles prior to stretching. 

Don’t lock up your joints.  Elbows and knees should be bent slightly when stretching.  Tightening them puts unnecessary stress on your joints. 

Don’t bounce into a stretch.  Be slow and steady.  Bouncing can cause muscles to actually tighten more. 

Don’t hold your breath when stretching.  Breathe normally…in through the nose, out through the mouth.

Don’t stretch in a hurry.  Take your time and perform sustained, easy stretches.  This helps alleviate muscle tension and tight muscles. 

Avoid stretches that place all of your body weight on your back so can avoid back injuries.

It’s going to take some time before you notice significant changes in your muscles.  However, after a mere few weeks, you’ll be surprised at how much more relaxed and

flexible your muscles will be.  Stretching a few days a week and staying consistent is the key to achieving your desired results.