More often than not, after a good workout, many people walk straight past the stretching area in the gym. Some find stretching boring, others just can't visualise themselves as contortionists. Fact is that all non-stretchers are losing out. Correct stretching can be as good for you as the best massage.

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When you exercise, your muscles contract and relax, contract and relax. The repeated contraction can lead to shortening of the muscles. Muscles also tend to shorten as you get older.

Stretching will prevent shortening of the muscles, help you to avoid injury, improve your muscles' range of motion, make you stand taller, improve your balance and reduce your risk of falls.

Most of all, it will prevent muscle ache after a day on the golf course, or a gym training session.

Take action:

• Stretching after your exercise routine is the most important step. Stretching should always form part of your cooling-down routine. It may form part of your warm-up programme, but you should only stretch your muscles after at least ten minutes of warming up, and only if your warm-up programme consist of pulse-raising exercises.
• Concentrate on stretching the muscles you use most often and the joints that are least flexible. But don't forget the other muscles and joints. Most joggers, for example, suffer from stiff hamstrings, and should never neglect their hamstring stretches.
• When you stretch, ease your body into position, until you feel a mild pull on your muscles, tendons and ligaments. When you perform a stretch, it should not hurt.
• When you first start with your stretching routine, hold the stretch for 10 to 15 seconds. Gradually build up to holding a stretch for 30 to 45 seconds. Wait 15 to 30 seconds before you stretch the next group of muscles.
• Do not hold your breath while stretching. Breathe deeply while you stretch to help your body move oxygen-rich blood to those sore muscles.
• Follow a routine of ten basic stretches for each of the major muscle groups, whether you stretch all your muscles from head to toe or from lower body to upper body. Don't forget to stretch your back muscles.
• Don't overstretch.
• Don't bounce, and don't force yourself into an uncomfortable position.

(Health24, February 2006)
 

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