Most people neglect stretching as they work out. Actually, they don't see the benefits and think that people are either naturally flexible or not.

Let's review what stretching is. Stretching is the attempt to extend a body part to its full length. The purpose of stretching is to increase our range of motion in order to become more flexible. Additionally, it reduces the risk of injury and muscular tension and improves performance in all other activities because every movement you make is easier. Everybody can become more flexible as long as they work on it.

It sounds wonderful but how do you stretch and for how long? When? Before or after the physical activity?

Most people are familiar with static stretching,  in which a position is held and you don't move. You maintain the position for 20 to 30 seconds before slowly releasing. The right way to begin is to go slowly and progressively to the point where you feel a mild tension without bouncing and relax as you hold the stretch. The tension should ease off as you hold the position. If it does not, release the tension a bit. Go slowly further in the stretch until a slight discomfort is felt. Never overstretch! This can be really harmful and results in tightening.

As you go too far in a stretch, the body reflexively tries to protect itself to avoid injury by contracting the effected muscles. This kind of reflex should be avoided because it may cause pain and tearing of muscle fibers that leads to a loss of elasticity.

According to Bill Holcomb, kinesiology professor, the best time to stretch is after the workout. In fact, it encourages a decrease of muscular tension and maintains muscle’s elasticity. Although performing static stretching before the workout decreases muscle strength, dynamic stretches (a type of stretch that uses the motion and the speed of movement to stretch muscles and tendons), performed immediately after a proper warm up increases the range of motion at the joints.

While you stretch, do not hold your breath. Breathe naturally and deeply to bring oxygen to your tissues in order to help muscle relaxation. Exhale during the exertion period of a stretch and inhale when releasing a stretch.

Don’t forget to keep your muscles in harmony with each other by stretching the opposing muscle group.

As you stretch, like anything else, remember the moderation rule: too much flexibility can result in hyper-mobile, unstable joints, while too little may cause shrinking and tightening of muscles and connective tissue. Remember to stretch safely and use your common sense.