The Benefits of Stretching

For many people, stretching seems to be that unnecessary part of the exercise session that is both time consuming and for no foreseeable benefit. It is quite often squeezed into the remaining few minutes of the session, pushed aside to later or even left out all together.

But are you in fact significantly limiting your potential exercise and fitness gains by neglecting stretching on a regular basis?

Recent studies have suggested that stretching may in fact be important for all individuals, for a number of reasons. Benefits for undertaking in regular stretching throughout or after an exercise session include:

• Improved flexibility, stamina (muscle endurance) and muscular strength
• Reduced muscle tension and soreness
• Improved body alignment and posture
• Decreased risk of injury and aids in faster recovery from injury
• Improved circulation
• Improved mental alertness by reducing anxiety, stress and fatigue
• Makes you feel better throughout exercise and post-exercise

There are a few different types of stretching available and depending on the activity level and time constraints you have, will determine which best suits you. The easiest and often the most effective is a type known as static stretching. This simply involves increasing the length of the particular muscle group that you would like to stretch and then holding that position for 15-30 seconds. Although there is a wide range of research available on stretching, a proven stretching protocol is detailed below:

1. Increase the stretch to a point of muscle stretch, not into pain
2. Hold the stretch for between 15-30 seconds
3. Perform for both sides of the body and try to include all major muscle groups
4. Perform this 3 days per week

Stretching is an easy and often relaxing way to wind down from exercise. Make time for stretching in the last ten minutes of your gym session or at the end of your regular walk.

To help you get started we have put together some upper and lower body stretches. Click here to view our stretching exercise sheets

References:

1. Malliaropoulos, N. Papalexandris, S. Papalada, A. Papacostas, E. 2004, 'The Role of Stretching in Rehabilitation of Hamstring Injuries: 80 Athletes Follow-Up', Medicine & Science in Sports & Exercise, vol. 36, no. 5, pp. 756-759.
2. Octavian, C. 2010, 'The Importance of Good Flexibility and Stretching Movements in Fitness and Body Building Training', Body Building Science Journal, vol. 2, No. 2, pp. 97-107.
3. Shrier, I. Gossal, K. 2000, 'Myths and Truths of Stretching - Individualized Recommendations for Healthy Muscles', The Physician and Sports Medicine, vol. 28, no. 8, pp. 1-11.