When fitness experts talk about stretching, they are talking about the mode of exercise that increases the body’s flexibility. Flexibility in layman’s terms is the range of motion through which the joints are able to move. This range is determined by the amount of combined elasticity or suppleness of the muscles, ligaments and tendons. The process of improving flexibility is a slow one and should be addressed with every workout and year round.
Stretching will produce results faster or slower for individuals depending on the part of the joint being stretched. Muscles can be stretched and their degree of flexibility increases are easier, but ligaments and tendon take much more time. The contributing factor in how fast flexibility can be improved is the make up of the muscle, tendon or ligament. Muscles contain much more elasticity then do ligaments or tendons. If something is to give during a stretch, the muscle will tear first as it is much more elastic. Stretching on a daily basis is important for continually improving the flexibility and joint range of motion.

Ten Tips for Proper Stretching Practice

1. Get the muscles warmed up prior to stretching, with an aerobic routine that works well

2. Stretch before every workout or athletic event

3. Stretch daily, and if you’re trying to improve flexibility, stretch twice per day

4. Stretch after every workout or athletic event, generally within fifteen minutes

5. Perform each stretch to the point of discomfort but not to the point of pain

6. Breath as you stretch; try to breathe normally without adding tension to the muscle

7. Perform each stretch slowly, hold your pose for under a minute and return to the relaxed position

8. Perform each stretch at least 3 times during a session

9. Stretch equally on both sides of the body

10. Stretching should be static and stationary; don’t bounce to increase your range of motion

Two types of stretching do different things to the muscles; static and ballistic. Static stretches are performed by remaining stationary in a stretching pose and ballistic stretching occurs when the muscles are engaged in motion. Static stretching is the safest and best type of stretching for long term flexibility. If you engage in ballistic stretching, be certain that the muscles are warmed up and don’t exceed the range of motion by more then 5%. Muscles that are forced to stretch cold often produce soreness, pulls and injuries. Stretching can enhance any fitness routine and level of health for the practitioner. It is a good idea to incorporate proper stretching routines as part of your workouts.