Stretch - Everyday Health UK

Everyday Stretch

This section will be an encyclopaedia of stretches to aid you through recovery, and everyday life. You know exercise is important, but what about stretching? Does stretching take a back seat to your exercise routine? Not so fast. Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good.

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some research shows that stretching doesn’t reduce muscle soreness after exercise, and other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance.

However, research has shown that stretching can help improve flexibility, and, consequently, the range of motion of your joints.

Better flexibility may:

Help your joints move through their full range of motion
Enable your muscles to work most effectively

Improve your performance in physical activities
Decrease your risk of injuries

Use these tips to keep stretching safe:

Strive for symmetry. Everyone’s genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side. Flexibility that is not equal on both sides may be a risk factor for injury.

Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.

Also stretch muscles and joints that you routinely use. Don’t bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.