Week Three - Stretching

Regular stretching is a significant part of any exercise program. Stretching both before and after a workout has many benefits including:

• Increased flexibility - flexible muscles can improve performance in tasks such as lifting, bending, and walking by making these tasks feel easier and less tiring
• Improved range of motion for your joints - allows for better balance, which will help keep you mobile and improve posture
• Improved circulation - increases blood flow to your muscles which can enhance circulation and speed recovery after muscle injuries
• Stress relief - relaxing tense muscles that often accompany stress and can help reduce anxiety

Warming Up and Cooling Down

Warming up prepares your body for aerobic exercise. It gradually revs up your cardiovascular system, increases blood flow to your muscles, and raises your body temperature. Choose a warm-up activity that uses the same muscles you'll use during your workout. For example, if you're going to take a brisk 30-minute walk, walk slowly for 5 to 10 minutes to warm up.

If you have a tight or previously injured muscle, stretch the affected muscle after you warm up. Stretching can balance your body, promote unrestricted movement and reduce the risk of overstressing or injuring the muscle. Hold each stretch for at least 30 seconds. Remember to keep it gentle; don't bounce and avoid sudden or aggressive movements as this may cause injury. Don’t forget to relax and breathe freely; don't hold your breath while you're stretching.

Immediately after your workout, take time to cool down. This gradually reduces the temperature of your muscles and may help reduce muscle injury, stiffness and soreness. Mild activity following exercise also prevents the dizziness caused by blood pooling in the legs. Cooling down is similar to warming up. After your workout, walk or continue your activity at a low intensity for a few minutes. For example, after a 30-minute session of brisk walking, cool down by slowing your walking pace for 5 to 10 minutes.

Know When to Use Caution

You can stretch anytime and anywhere. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your health care provider or physical therapist the best way to stretch.

Source:
Alberta Health and Wellness