Stretching Challenge
Everyone can learn to stretch, regardless of age and flexibility. You do not have to be in top physical
condition or have specific athletic skills. Whether you are sedentary most of the time or exercise
regularly, the same techniques of stretching applies. Stretching should be gentle, easy, and conforming
to individual differences in muscle tension and flexibility.
Unfortunately, flexibility is generally not a focus of people starting a fitness program or even for many
who already exercise. While the benefits of regular cardiovascular and strength training are well known,
fewer people realize that flexibility and regular stretching are also essential for optimum health.
Usually, most stretching tends to be a very brief routine and concentrating on the muscle groups of the
lower body. The total time spent in a stretching routine for many people rarely exceeds 5 minutes. Also,
stretching usually occurs at the start of an exercise session. To be the most effective, stretching should
be performed both during warm-up before a workout routine and as part of a cool-down after a
workout.
How much stretching should be done a person do every day? Studies show that to reduce injuries, you
need to do stretching exercises for weeks. Also regular, intense stretching for a minimum of 10 minutes
will bring some major beneficial changes in the neuromuscular-tendon units.
The other known benefits of stretching include:
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Improved flexibility, muscular endurance, and strength
Reduced muscle tension and more relaxed body
Increases your range of motion
Reduced muscle soreness after exercising
More efficient muscular movement and fluidity of motion
Reduces the chance of injuries, such as muscle strain
Improved body alignment and posture
Stretching is easy to learn, but there’s a right way and a wrong way to stretch. The right way is a
relaxed, sustained stretch with your attention focused on the muscles being stretched. The wrong
way is to bounce up and down or to stretch to the point of pain. Here are some guidelines to follow:
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It is recommended that your stretch at minimum 2-3 days a week to maintain your flexibility, 56 days a week for best results.
When stretching, your intensity is very important. You should create a stretch that causes mild
discomfort in the muscle surrounding the joint being stretched. Do not stretch so hard that it
causes pain.
2-3 repetitions of each stretch, holding each for 10-20 seconds.
Resources:
Stretching exercises: http://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises
Stretching exercises: http://www.womensheart.org/content/exercise/stretching_exercise.asp
Stretching exercises (videos):
http://www.bodybuilding.com/exercises/finder/lookup/filter/exercisetype/id/3/exercisetype/stretching
Daily Burn blog: http://blog.dailyburn.com/ask-adam-how-often-should-i-stretch/
The Flexibility Coach: http://www.theflexibilitycoach.com/articles/2_Timing_of_the_Stretch.htm
Check in the number of days you stretched for at least 10 minutes. Three times per week for a minimum
of 12 times this month, completes this challenge and you will be entered in to win one of 4 $25
Amazon.com gift cards if you have paid the one time $5 eligibility fee.