If you take a look around most fitness clubs you will notice that the majority of people perform strengthening exercises and cardiovascular exercises, but very few people stretch. In fact, some fitness clubs do not even have designated stretching areas. Stretching can prevent injuries, improve performance, reduce muscular soreness and it is a great stress reliever, so do not put it off any longer!

Your stretches should be performed after an initial 5-10 minute warm-up, which can be done on a stationary bike, treadmill, or you can go for a brisk walk. When stretching, hold each stretch for 15-60 seconds, applying a gradual stretch to each specific body part holding with a steady force. This form of stretching is called static stretching, it is the easiest and one of the safest methods of increasing flexibility.

Do not bounce when you stretch. Jerking and bouncing when you stretch is called ballistic stretching and was used a few decades ago but it is no longer recommended. The rapid increase in force can cause injury and it is less efficient than static stretching. Stretching techniques should be performed with careful attention to form in order to stay within the window of safety and effectiveness.

Increased flexibility minimizes your chances of pulling or tearing muscles. Poor flexibility can limit normal joint range of movement. Once this occurs your body can be forced to perform abnormal movement patterns which can place excessive force on your joints and muscles. This can lead to muscle imbalance injuries. Common problems related to poor flexibility are shoulder tendinitis, low back pain, and tension headaches.

Improved flexibility can also enhance your performance and reduce muscular soreness that is sometimes experienced after exercise. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle. This can improve your overall performance. If you experience muscle soreness the day after you workout or if you can barely walk after a day of skiing, then stretching can help. If you stretch after the strengthening component of your workout, or leisure activity, you will not be as sore the next day.

Stretching can be performed effectively in only 5 to 10 minutes and can be done at home, in a gym, and some stretches can even be performed at work. So, if you are exercising and not stretching remember that it is important to stretch all the major muscle groups as part of a balanced exercise routine.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.