When To Stretch

Many people are unaware that there is a right time to stretch and likewise

, a wrong time to stretch; however, any stretching is proven to be good for your health as well as your muscles. So just what is the best time to stretch?

Here's a tip: you don't ever want to stretch or overwork cold muscles. So you need to make sure that your muscles are warm before you try to stretch them. Your heart rate increases once your muscles are warmed up. If you want to prevent strained tendons and tissue damage, you must wait until your muscles are warmed up. This is due to the fact that your muscles don't have an adequate supply of blood to become flexible when they are cold. When you stretch before doing any exercise, you are actually causing the protein filaments in the muscles to extract, or expand. Once this takes place, the protein filaments remain lengthened for a brief period of time. The result of this is extremely weak muscles which can last for as much as 15-20 minutes into an exercise routine. If you want to keep your muscles supple and ease post-workout pain, a brief stretching period following your exercise program is beneficial.

Jogging or even moderate bouncing in place are some of the things you can do as light exercises used to warm up your muscles before you work out. It is important to not overdo the cardio; the whole point is to make the blood supply increase in the muscles so that they can stretch. Once the tendons and the muscles are warm, it is now time to stretch.

It is important that you only stretch until you feel just a bit of discomfort, don't ever stretch to the point of pain. Muscle trauma, tendon damage, and even small tears, that may not even be felt until the day after your workout, are caused by bouncing your muscles while they are stretched out. Interestingly enough, studies reveal that stretching for too brief a period of time can lead to many of the same problems associated with bouncing, so hold your stretches for at least 30 seconds.

Although it does not show additional benefits, stretching after an exercise or after your workout does help with loosening the muscles and decreasing muscle aches. To loosen muscles and to decrease the strain on muscle fibers, it also helps to walk the muscles out. Make sure the body is balanced; fix small problems such as flat arches and tight hamstrings, which can lead to other problems such as knee injury and hip pain.

by: Darren T. Wilson

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