• 1Exercise Basics (Video)
  • 2Build a Better You
  • 3What Is Aerobic Exercise?
  • 4You Need Aerobic Exercise
  • 5What is Anaerobic Exercise?
  • 6You Need Anaerobic Exercise
  • 7Daily Exercise Requirements
  • 8Mix It Up!
  • 9Build Better Muscles
  • 10Build Better Bones
  • 11Build Better Flexibility
  • 12Exercise & Your Brain
  • 13Build a Better Brain
  • 14Build a Better Cardiovascular System
  • 15Exercise & Diabetes
  • 16Build Better Metabolism
  • 17Build a Longer Life
  • 18Build Better Health in Many More Ways
  • 19Build a Better Life
CHAPTER 11

Build Better Flexibility

Athletes who stretch before a workout may have a faulty understanding of its benefits. Stretching does not prevent injury. It won't improve performance or endurance. But stretching safely to increase the range of motion in your joints and soothe your muscles after you work out is beneficial. And it feels great!

PART 1

To Stretch or Not to Stretch?

If you're looking for solid research that shows athletes who stretch have big advantages over those who don't, it is hard to come by. Most studies that have compared a group of athletes who stretch to a group that doesn't stretch find no performance gain among the stretchers, and no protection from injury, either. One study did find that those who stretch had slightly greater endurance, but not greater speed. READ MORE

Bad stretching habits can cause injury. Those who stretch in a short, fast movement, bobbing and bouncing rather than easing into a stretch, risk muscle pulls or tears. The biggest gain from stretching is that it increases your range of motion around a joint. This effect improves balance and compensates for overuse or underuse of certain muscles. LESS
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PART 2

It Pays to be Flexible

Stretching is especially beneficial to athletes who focus on one sport or activity, because they need to balance and strengthen all of their muscle groups. The benefit comes in two steps: 1) stretching muscles that are used in a small range of motion repeatedly (think of a cyclist's quadriceps and glutes) and 2) strengthening the muscle groups that work in opposition to those muscles (a cyclist's hamstrings and hip flexors). READ MORE

According to Dr. David Musnick and Mark Pierce, in their book Conditioning for Outdoor Fitness: "The goal of stretching is to lengthen a muscle and move the corresponding joints through the full range of motion, allowing both the contractile (muscle and tendon) and the noncontractile (ligament and joint capsule) structures to lengthen.” Additionally, many athletes use the time for mental training, such as visualization and goal-setting before a workout or competition. So long as you are stretching safely, you have nothing to lose. LESS
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PART 3

The Best Way to Stretch

After you warm up or exercise, catch your breath and let your pulse return to it's resting rate before you stretch. Then follow these simple guidelines:

  • Inhale before stretching the muscle, then exhale as you slowly and smoothly extend into the stretch.

  • Hold a stretch only until you feel a slight pull, then stop. As you hold the stretch, the muscle should relax and the pulling sensation will ease.

  • When the tension subsides, you can try to increase the stretch again. Stretching should never cause pain.

  • Hold each stretch for 30–60 seconds, breathing evenly the entire time. Never hold your breath while stretching.

  • Keep your stretching routine balanced and methodical. Stretch muscles on each side of your body for the same amount of time.

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