Stretching: Balance and flexibility
You can add your own stretching program "anytime, anywhere" as a complement to any physical
activity or program.
Many health clubs incorporate stretching as part of their
classes, and there are also specific stretching classes and
programs available at places like the local
community center or YMCA.
Yoga
and the
Pilates
method are two popular classes that include stretching as a core component to the class.
Physical therapists utilize stretching for clients not only
as a means to recover from injury, but to help prevent common injuries in the first place. A
personal trainer can show you the correct form and types of
stretches to complement your current activities.
Remember to include stretching movements that complement whatever your current activity happens to be. If you are a runner or walker, for example, taking care to stretch, strengthen and stabilize the muscles and joints involved in lateral (side-to-side) movements is a great complement to the strength and stability you receive from the forward motion of running.
Many people report less stiffness and soreness from their primary activity by adding these types of complementary exercises. You can also become more agile.
How much and how often?
- Ideally, stretch after you do your regularly scheduled strength and endurance exercises.
- If you can't do endurance or strength exercises, and stretching exercises are the only kind you are able to do, try for at least 3 times a week, for at least 20 minutes each session.
- Do each stretching exercise 3 to 5 times at each session.
- Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds.
- Relax, breathe. Then repeat, trying to stretch slightly farther.
Always start a stretching program slowly, and
progress slowly (over weeks, not days). Never stretch to the
point of pain. You should "feel it," but it
shouldn't be painful.