Stretching and flexibility
How to stretch for your health
Flexibility is an important component of physical activity and should be incorporated into your physical fitness plan. Stretching, which is similar to flexibility, is the most effective way of developing and retaining flexible muscles and joints. The exclusion of either of these may lead to injury and poor performance. By adding stretching into your daily routine, you may improve or maintain flexibility. This enables your body to continue to perform your daily activities with ease and helps decrease the risk of injury.
- Stretch when you are warm
- Don’t rush – go gently and slowly, hold stretch for at least 30 seconds
- Breath normally
- Stretch each muscle group a minimum of 2 times a week
- Never stretch to the point of feeling pain
Benefits of stretching
- Improved range of motion
- Reduced muscle soreness and fatigue
- Improved posture
- Reduced stress
What's the difference between dynamic and static stretching?
- Dynamic stretching is performed while movement is occurring, such as a controlled swing or bounce. You can use this type of stretching as part of your warm-up.
- Static stretching is performed without movement, while holding a stretch for a specific time. You can use this type of stretching as part of your cool-down.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/. Retrieved 2018.