Chandi Schwab
Benefits
Stretching is necessary to increase range of motion. Sudden forceful movements can cause serious injury to muscles and tendons. Stretching releases synovial fluid stored in the joints. This fluid lubricates all the joints, protecting them from friction and injury. Stretching brings blood supply to the soft tissues. This improves endurance so you don't tire as easily. Stretching also helps to elongate muscles, provide flexibility, promote healing and prevent future injury.
Effects
Failure to stretch before your workout may result in decreased performance. Insufficient blood flow makes the muscles sluggish and decreases mobility.Your muscles may feel sore at the end of your workout because of the strong contractions gained from sudden, forceful movements. Soft tissue tears may occur in the muscles, tendons and ligaments as well as sprains and strains resulting from lack of flexibility and endurance.
How to stretch
Do not overstretch or stretch to the point of pain or discomfort. A low-resistance, sustained stretch is preferred to high-resistance stretch with quick, bouncing movements. Stretch gradually. If you stretch the muscle too quickly, it responds with a strong contraction which increases tension. If stretched slowly, the contraction is avoided, muscle tension falls and you can then stretch the muscle further. Hold each stretch for 30 to 40 seconds. To gain the most benefit from stretching, do a short warm-up first, then stretch.
Considerations
There are some arguments against stretching cold muscles, but experts say this can be done as long as you are careful to start gently and move gradually into the stretch. By incorporating regular stretching into your workout program, you will see a reduction in soreness and improvement in your workout.
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