Stretching to make flexibility gains is a great thing to do. Making sure you take the safest approach is equally important to avoid pulling or tearing muscles. If you stretch properly at the right times, your flexibility will improve.
An important thing to remember is to only stretch the muscles if they're warm. The "old school" thought of hopping out of bed and stretching right away for a great start to your day is dangerous!
When the muscles haven't been used and they're cold, you risk injury. Think of an elastic - it will stretch much further if it's warm, but if cold the elastic is much more likely to snap or break.
So, before you begin doing any serious stretching, bring your body's core temperature up. Cardiovascular activity is a great way to do this.
Once you've warmed up, you can start stretching, but take note: you do not need power! If you're just about to work out or play a sport, you'll most likely need the elasticity of the muscles to be more agile for optimal performance and avoid injury. In that case, very mild and light stretching is ideal, only holding each stretch for short periods of time (15 to 20 seconds).
After your workout or sport is the best time to stretch with priority on making flexibility gains, when the body‘s core temperature is high and your muscles will allow you to get the best stretch possible with minimal risk of injury. With this stretching, your body being at its warmest, you can hold the stretches longer - anywhere from 30 seconds to one minute.
Some people enjoy holding their stretches even longer - up to two minutes - for an even deeper tissue stretch. This can help you achieve great flexibility, taking stress and tension off of the muscles as well as allowing them to recover with full range of motion! Full range of motion is very important for daily activities and helping you achieve your best results in the gym.
There is such a thing as over stretching, so if you hold for two minutes take a break before continuing to stretch that same muscle group and be sure not to repeat more than three times. Enjoy!
Nathan Gavel (Certified PTS, R-A-B 1, SM1, SS1) is a Level 3 Personal Trainer with GoodLife Fitness in Burnside. He can be reached at nathanwcgavel@hotmail.com.
