Do your muscles feel tight, stiff, and achy? Does it feel like you have limited range of motion? If so, there's a good chance that your muscles can benefit from some stretching. When performed properly, stretching can be used to relieve muscle tension, as well as aches and pains. However, what I've noticed is that many people don't know the correct way of stretching. Here are some general tips for you to start limbering up:
1. Stretching should not be painful
If the stretch hurts, you're going too far. In order for a stretch to be effective, the muscle you're stretching must be relaxed; if your stretch is painful, you won't be able to relax, and the muscle won't be able to lengthen. The correct way is to stretch to the point of pain, back off a little bit, and hold it in that position.
2. Longer holds for fewer sets
A stretch is more effective if it is held for a longer period of time (i.e. 30 seconds as opposed to 5-10 seconds). I usually recommend my clients to stretch for a longer period of time and only do a couple of sets, rather than do many reps of short holds. However, don't hold a stretch for longer than that, as it can cause damage to the connective tissues.
3. Warm up your muscles
Many people find that warming up their muscles prior to stretching helps to decrease their discomfort and improve flexibility while stretching. You can warm up the muscles with gentle aerobic movements or with a heating pad. Others find that stretching while they're in a hot shower is beneficial as well.
4. No bouncing
I see this one quite often. People want to do a "bounce" at the end of their range of motion. This is called ballistic stretching, and it forces the limb into an extended range of motion when the muscle has not completely relaxed yet. The stretch reflex can cause your muscle to contract, and this can result in a pulled muscle. That's not to say that ballistic stretching is bad... many athletes use this type of stretching before sports to increase their range of motion.
5. Don't hold your breath
While stretching, don't hold your breath as this tenses your muscles. You want your muscles to be relaxed as possible when you're stretching. Try to relax by exhaling longer than inhaling.
It is important to stretch in order to correct the muscle imbalances in the body. Tight muscles affect our posture and the way we move and perform daily activities; if there are tremendous imbalances, we end up compensating, and pain is usually the end result. If you want to learn more about stretching, don't hesitate to visit a physiotherapist today!
