Stretching, or flexibility exercise, is very important to your overall physical fitness. Plus, it helps keep you young! Not being flexible can lead to injuries, decreased ability to move, and general stiffness. Failing to stretch after you do endurance or strength training can lead to increased muscle soreness and require longer recovery times, too.
There is on-going debate about when to stretch, however, almost everyone agrees you should never stretch cold muscles. If you want to stretch before you walk, be sure to warm up first by walking five or more minutes at a warm-up pace. Then, stop and stretch if you want to. Some people recommend this, but I personally prefer to warm up (five minutes of slower walking), walk, cool down (again, walking slowly for five minutes at the end of my walk), then stretch. My after-walking stretch is a relaxing ritual I actually enjoy—it feels so good!
If you are going for a longer walk, you might find it easier if you do stop and stretch a bit after warming up, and then continue on your walk. You can stretch most of your walking muscles enough by doing stretches standing up or bending over, without having to get on the ground.
Also, you should never “bounce” or force your muscles to go beyond their capacity. You may have learned to stretch like that when you were younger. This is called ballistic stretching. It is no longer recommended and in fact, is warned against. Bouncing and forcing your muscles to move further causes some pretty bad injuries.
For a safe and proper stretch, ease into the stretch until you feel a bit “stretched” or very mild discomfort in the muscle you are stretching. Then, hold that position for at least ten seconds, working up to 30 or more seconds for each position.
If you have an injury to a muscle, there might be specific stretching exercises that can help heal that injury. Last year, I had bursitis in my hip and healed it by using stretching and ice. This year, I am trying the same thing for a heel spur (plantar fasciitis.). A physical therapist can show you stretches that will help almost any area causing you muscle-related pain. Ask your doctor for a referral.
Or, consult a personal trainer to help you develop a customized stretching routine. The trainer can evaluate your current level of flexibility, your current exercise habits, your lifestyle, and come up with just the right exercises to help you.
Taking yoga or Pilates or stretching classes at your gym, church or community center can also help your flexibility.
To increase your flexibility and feel great, here are some illustrated stretching exercises:
20 Minute Full Body Stretchby Monica Neave, BellaOnline.com’s Exercise Editor is quick and easy.
The Exercise and Physical Fitness Page at Georgia State University illustrates several different stretches, too.
If you prefer more instruction, try this DVD: Total Stretch for Beginners with Tamilee
which has three different 10-minute programs. You can pick one when you are in a hurry or do all three for a really good flexibility workout. Click here to save 30% to 50% on plus size clothes at Junonia's online outlet store, Juno's Closet!
