The Stretching Checklist
Mobility is an essential element of general health. As we age, our bodies tend to stiffen up, which is a combination of lifestyle habits and physiological changes that occur year after year. Knowing this, having a consistent stretching routine is important for healthy aging and overall fitness. Having pliable muscles and maintaining full range of motion in your joints will help you to feel more functional and keep pain away.
While stretching is great for fitness, believe it or not, I do see a number of people who experience injuries as a result of poor stretching habits. Therefore, it’s always best to take note of some specific guidelines for how to prevent injury while building up your stretching routine. Let’s run through the list now.
Consider your general health first. Before getting into any exercise routine, it’s good to know your starting point. Based on an individual’s injury history, I will recommend some types of stretches and advise them away from others. Some movements can be potentially harmful based on your condition, so it’s important to know what those are before you push too far.
Pay attention to your limits. When your muscles are reaching their max stretch, you should know because it will start to feel uncomfortable. Your stretch should be pleasant, not painful. Pushing into the area of discomfort can be problematic and may even cause a muscle to spasm.
Relax and breathe with the stretch. It’s important that you aren’t tense while stretching. Don’t hold your breath and instead use some relaxed deep breathing to keep your tension down. If you feel yourself holding your breath or tensing your body, you’re fighting the very thing you are trying to achieve.
Move slowly. Don’t push too fast into a stretch and let your body loosen as you go. Again, pushing too fast can result in injury and will not help with the relaxation piece.
Focus on the muscle, not the distance. Based on your lifestyle, specific muscles may be the culprit of stiffness and you should hone your routine to prioritize those. Focusing on the correct muscles to stretch is more effective than how far you stretch. Not sure which muscles are problematic for you? I’m happy to help guide you.
Hold the stretch for 30 seconds. This is a common and general guideline and a nice rule of thumb when you’re developing a stretch routine. I have found that it’s a nice minimum to shoot for, but if you want to work on holding longer, there’s no specific rule against it. Just focus on not being too intense.
Don’t bounce! I see a lot of people who develop this habit of bouncing while stretching. This has the potential to irritate the muscle as well as the joints being put into tension. Try to avoid this habit and just hold the position.
There you have it! Improving flexibility has been shown to prevent injury, improve blood flow, and even improve your posture. That being said, following these 7 rules can help you achieve these goals more safely and not trigger adverse effects. Keep it focused, keep it consistent, and keep it relaxed!
Dr Rob Liguori
