Stretch Your Limits

Why stretching is a critical part of your program

Flexibility is an important part of your exercise program, yet it's often neglected. How often have you gone through your routine and then decided to skip stretching because you're tired or ready to get home? I've done it...we all have from time to time. But, being flexible will help you function better throughout the day and make you feel good.

Keeping your muscles and ligaments flexible is important because tight muscles can cause chronic pain. For example, sitting all day can cause tight hip flexors and loose gluteal muscles. This muscular imbalance can make the joint weaker as parts of the bone bare more weight than they should. In many cases, back pain is caused by tight hamstrings which can cause the hips and pelvis to rotate back and causing back problems.

Janiss Garza, About's former Yoga guru says, "It is a cardinal fitness sin to skip stretching after a workout. If you want to promote stiffness, invite injury and lengthen your recovery time, you can do all that by not stretching the moment you finish your exercise routine and just head right back to your desk or the couch." Them's fightin' words!

The Benefits Stretching is an important part of a cool down, not only physically but mentally; ending your workout with something that makes you feel good can help you associate those good feelings with future workouts. Other benefits include:

• Improved performance
• Reduced soreness and lower back pain
• Increased blood flow to the body
• Improved coordination
• Keeps you active and mobile as you age
• It feels good!

The Basics

Your stretching program doesn't have to be complicated. Following these simple rules can make your routine safe and easy:

• Make sure you stretch warm muscles. Stretching cold muscles can cause injuries, so save the stretching for after your workout.
• Never bounce when you stretch. This forces the muscle to go beyond what is comfortable and can cause injury
• Stretch all the muscles you use during your workout, lingering on any areas that are tight or tender.
• Hold each stretch for about 15-30 30 seconds and try to do each stretch 2 or more times

Stretching and flexibility programs have become so popular, it's easy to learn how to do it safely and there are a number of tools out there to make your routine a little more effective.

Tools for Stretching

Harbinger SportStretch Programs are geared towards golf, tennis, running and fitness. With their Sportstretch rope, you're able to stretch one muscle group at a time by contracting the opposing muscle, a method of stretching that has been proven to be effective. You get an interactive CD-ROM as well as a rope constructed of microfiber cord Neotek™ grips to help you stay positioned while you stretch.

Pilates and Yoga Videos: These videos focus on flexibility, balance and core strength. Do these videos first thing in the morning and you'll be energized all day long. Check out Videofitness.com for reviews about every video under the sun.

Websites:

Everything You Ever Wanted to Know about Stretching
While this site is rather technical, you'll find very detailed information about the different types of stretching, the physiology of stretching and the muscles involved.

Workouts for Women Stretching Library
This site offers easy to understand tips for stretching, as well as examples of stretches for each muscle group. They also offer online training, so check that out too!

Try these Lower Body Stretches after your next workout.