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The Benefits of a Proper Stretching Program

Stretching has positive benefits

Whether you are a student-athlete or a professional athlete, one of the most important aspects to an injury prevention and exercise training program is a proper stretching program.  Many high level athletes often lose their season to injury because they are not adequately prepared and engage in activities without a proper warm up routine.  Stretching is an aspect of a warm up routine that has many benefits.

Studies have shown positive effects include:

• increased energy levels
• improved posture
• greater circulation of blood to various parts of the body
• improved range of motion and flexibility
• enhanced muscular coordination, and
• pain relief.

Warm-up your muscles, then stretch

One of the most common misconceptions amongst active individuals is that they feel it is only necessary to stretch prior to an activity.   Scientific research, however, has shown evidence to the contrary.  When stretching is done as a warm up to an activity, the muscles have a tendency to become injured as they are cold.  A recommendation I use with my patients is to perform a short cardiovascular activity, such as a light jog (around 3-5 minutes) prior to a gentle stretch, and then participate in whatever sport or activity desired.

Do most of your stretching after exercise

The majority of stretching should come upon completion of an activity or at the end of a training session.    It is important to stretch after doing any physical activity. When muscles perform any exercise, they tighten and shorten as a result. Stretching them out helps to restore and improve their length. When doing strength training, you could stretch each muscle group directly after performing each set.  The key to gaining flexibility is to use the correct form and technique.  As a general rule, perform the stretch for a minimum of a 20 second hold, at least 1-3 times.

For more information about the benefits of stretching, please visit your local physical therapist.

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About the Author: Dr. Tony Sood received his clinical Doctorate in Physical Therapy from Touro College in New York. He is also a Certified Golf Fitness Instructor and a Certified Manual Therapist and provides services in the greater New York City metro area.