Proper Stretching Techniques

By Carl Banks, personal trainer
7/13/2009

New research has revealed that what many used to be believe about stretching, especially before a workout is no longer accurate. For before a workout, your muscles are cold, andthat is the worst time to stretch a muscle. Not only does it leave you open to an injury, but it also can decrease your strength, power, and performance.

This especially applies to what is known as static stretches, the kind in which you hold the stretch.

So, here are several important tips that cover proper stretching techniques:

-Always warm up first with something like a 5-minute brisk walk or slow jog. -After the warm up, do the kind of stretches that require movement, like hip swivels or arm cirlces for 30 seconds apiece. -It's very important to relax and breathe freely. -Don't bounce. Bouncing as you stretch can cause small tears in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.

-After your workout, then do the stationary stretches for about 30 seconds. This is where you'll lengthen muscles and improve your flexibility.

-With the stretches right after your warm up, make sure they're not hurting you. If it is, it's not a good stretch. It should be gentle at the beginning and then progress with it.

-When you're doing your stationary stretching after your workout, you should go to the point of slight discomfort and intensity. This will improve your flexibility. But don't go overboard. If it hurts too much where you're straining, your muscle is contracting to protect itself, which is counterproductive.

-Remember to stretch both sides.

-It's good to stretch when you're feeling stressed out because during times of emotional stress, the muscles in our bodies contract.

Pilates is a terrific way to learn proper stretching techniques