Column: Stretch when muscles are warmed up

2:51 PM, Oct. 31, 2013  |  Comments
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Flexibility training, or stretching, is the most forgotten and overlooked component of fitness training, but it's really at the core of everyone's fitness.

It is frequently neglected in favor of devoting more time to strength training or aerobic-type exercises. This is because we don't see the progress as readily when practicing flexibility, so we underestimate its value. It is quite common to think that unless you are getting hot, sweaty and out of breath, you aren't making any fitness gains.

However, a few focused minutes spent stretching at the end of your training sessions will reap a host of benefits.

There are a lot of benefits, but here are the top 10 reasons you should dedicate time in your training regimen to stretching:

? Elongated muscles.

? Reduced risk of injury.

? Reduced muscle soreness.

? Reduced muscular tension.

? Improved posture.

? Improved mobility.

? Improved sports performance.

? Improved suppleness.

? Improved relaxation.

? Improved body awareness.

To truly benefit from your flexibility training, it is important that you stretch at the right time. There is only ever one time to stretch properly and that is when your muscles are completely warmed up.

Consider an example of chewing gum. If you try to bend or stretch a cold piece of gum, it will be difficult at best, ineffective and most likely will break. However, when it has been thoroughly chewed, it warms up, softens, becomes pliable and can easily be stretched and manipulated.

Your muscles react in the same way. Warm them up and increase blood flow, and they become much more elastic. Conversely, if they are cold, blood flow is reduced, and stretching them will become much harder, unproductive and can result in injuries.

Therefore, for maximum gain and reduced injury risk, stretching should always be done with warm muscles.

Ideally, the best time to stretch is at the end of your workout when the muscles are thoroughly warmed. This is when there will be good blood flow to your muscles and minimal muscular tension. Flexibility training can be done as a single session workout or before other training, but only when the body has been completely warmed up.

To benefit most from your stretching, try to relax. Physical and mental tension will inhibit your range of movement and prevent your muscles from stretching as effectively.

Ease into your stretches. Think slow and controlled as you move your body into the stretch position. Once you feel slight tension in the muscle, hold the position. Avoid bouncing or ballistic movements, which could overstretch the muscle and result in injury.

Finally, to maximize your your benefits and truly be effective, you need to hold your stretches for a minimum of 30 seconds. Stretching each muscle for just a few seconds brings no flexibility gains.

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