You’ve probably often heard that you need to stretch before or after you exercise. Maybe you grab your hands behind your back, or reach down to touch your toes.

Stretching can increase range of motion and improve flexibility. More flexible muscles are less liable to injury, and can also protect joints from being injured. But there’s a lot of conflicting information out there about stretching.

What’s the best way to stretch? And how can you increase your flexibility so you can stretch more fully? Our team at AFC Urgent Care Spring Hill would like to share some insight.

How and When Should I Stretch?

The best time to stretch is after exercising, when your muscles are warm. A good stretch then can help you build flexibility while relaxing your muscles. And it feels good, too!

Some coaches recommend “bouncing” stretches where you lean into a stretch in short, repeated pulses. But researchers have found that slow, extended stretches are safer. Move gently into your stretch, then deepen the stretch as you relax.

Stretches to Improve Mobility

• Calves and hamstrings—toe-touch stretches, side-straddle stretches
• Thighs—heel-to-behind stretches
• Hip flexors—kneeling lunges

How Can I Increase My Flexibility?

Flexibility is made up of three elements: joint structure, soft tissues (muscles, tendons and ligaments) and our nervous systems. When we stretch, we’re making the most difference by slowly building muscle expansiveness. On the other hand, we don’t want to “force” a stretch. This can loosen tendons and make joints less stable.

Our nervous systems influence flexibility because we automatically tense up to protect our joints. Through stretching regularly, we can teach ourselves that stretching is safe. Our bodies slowly give up unconscious resistance to the stretch.

Build Your Range of Motion

• Stretch every week, several times a week.
• Move slowly into each stretch.
• Stretch to the point of mild tension.
• Breathe deeply!

Do you have any questions about your exercise plan? Stop by AFC Urgent Care Spring Hill today.