Take Time for Stretching
by Julie Schlegel, BA

Five to ten minutes is all it takes. Adding a stretching routine to your workout helps to improve flexibility, yet we tend to skip stretching because of time restraints or just plain laziness! Benefits of stretching can be seen immediately and long term if the routine is performed on a consistent basis. Every muscle group needs to be stretched during every workout session. That extra five or ten minutes will be well worth it!

A better understanding of flexibility helps us to understand why a stretching program is necessary. First of all, flexibility refers to the range of motion possible in the joint where a muscle or group of muscles attach to. The more flexible you are, the better range of motion you have. Range of motion can be limited by a number of factors including age, the bony structure of a joint, the ligament structure of the joint, or the tendon structure of the muscles surrounding the joint. Considering all these factors, the best way to increase your range of motion is to gently stretch the musculotendinous structures that control the movement of the joint.

The key benefits of improving flexibility are to relieve delayed muscle soreness and to decrease the chance of injury while exercising or performing daily tasks. Acute muscle injuries such as muscle pulls or tears are more likely to occur if the muscle fibers or surrounding tissues are so taunt and inflexible that a sudden stretch or any type of movement could cause tissue injury. Stretching exercises performed after the muscle tissue is warmed help to prevent soreness and relieve it when it does occur. Studies show that a warmer muscle responds much better to a stretch that a cold one, so make sure a light warm up is performed or stretch after your workout is finished.

Upon completing a workout, stretching a muscle helps it return to it's original state. Many people stretch incorrectly or for too short of a time period. All stretches should be done in a slow, static manner—take that bounce out of the stretch! Stretching exercises should be held for at least 30 seconds; the muscle needs enough time to lengthen. Holding for longer than 30 seconds is often encouraged and will result in more of a permanent length change in the muscle.

Other noticeable benefits from stretching include improved coordination, better body awareness, increased circulation, and relaxation of the entire body. So put a stretch into your workout! If you need some guidance with a stretching program, or you would like some new stretches to include in your routine, talk to a fitness staff member at GSFC!