How to Stretch

When done properly, stretching can do more than just increase flexibility. According to M. Alter, benefits of stretching include:

• enhanced physical fitness
• enhanced ability to learn and perform skilled movements
• increased mental and physical relaxation
• enhanced development of body awareness
• reduced risk of injury to joints, muscles, and tendons
• reduced muscular soreness
• reduced muscular tension
• increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues (see section Connective Tissue)
• reduced severity of painful menstruation (dysmenorrhea) in females

Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most common mistakes made when stretching are:

• improper warm-up
• inadequate rest between workouts
• overstretching
• performing the wrong exercises
• performing exercises in the wrong (or sub-optimal) sequence

In this chapter, we will try to show you how to avoid these problems, and others, and present some of the most effective methods for realizing all the benefits of stretching.

• Stretching / Flexibility Table of Contents
• How to Stretch
• Warming Up
• Cooling Down
• Massage
• Elements of a Good Stretch
• Some Risky Stretches
• Duration, Counting, and Repitition
• Breathing During Stretching
• Exercise Order
• When to Stretch
• Stretching with a Partner
• Stretching to Increase Flexibility
• Pain and Discomfort
• Performing Splits