Flexibility
is an important part of injury prevention, and you’re never too old to improve
it by stretching regularly. When done right, stretching may help lengthen
muscles, increase range of motion, improve speed and agility, and relieve
tension. Done improperly, it can do more harm than good. Follow these tips to
get the most out of stretching:
* DO warm up before stretching. Five minutes of aerobic
activity (brisk walking, jogging, jumping rope, etc.) increases the flow of
blood to the muscles before they are stretched. Stretch after exercise, too.
* DO stretch the larger muscle groups first, going through
the full range of motion for each group. Match your stretches to the demands of
your sport.
* DO hold a stretch for about 20 seconds. Time is essential
for muscle tissue to lengthen safely.
* DO stretch every day, if possible, or at least three or
four times a week.
* DON’T bounce, Quick, jerky stretching is hard on the
joints and can tear muscle fibers, causing scar tissue to develop. Stretch
slowly and deliberately.
* DON’T hold your breath while in a stretch. Inhale and
exhale naturally.
* DON’T keep stretching if it is painful. Any discomfort you
feel should be mild and brief.
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MARCH 13
