Why and when to Stretch

Stretching is perhaps the most neglected aspect of exercise. When implementing the all-familiar "New Year's Resolution," many focus on cardio and strength training - paying little to no attention to one's level of flexibility. Not only does improved flexibility actually increase your rate of improvement as related to strength and aerobic capacity, but it also decreases your risk of injury both in and out of the gym.

when you articulate a joint, you engage tendons and ligaments associated with that joint. Think of tendons and ligaments as rubber bands. Ligaments a re rubber bands that connect a bone to another bone, while tendons are rubber bands that connect a muscle to a bone. The more flexible a tendon or ligament is, the greater range of motion you will have at that particular joint. Increased range of motion is beneficial in several ways: (1) it allows you to get fatigue a muscle more with each repetition while strength training, thus giving you more "bang" for each repetition, (2) it facilitates a longer and smoother stride when performing cardiovascular exercise, and (3) it allows more movement before a tendon or ligament is strained, thereby reducing the risk of injury.

The absolute BEST time to stretch is after exercise. I like to use the rubber band analogy, because tendons and ligaments behave in a similar fashion. Imagine taking a rubber band and immersing it in hot water for a couple of minutes. Once you remove the rubber band from the hot water and pull on it a couple of times, you will notice that when the rubber band cools off it is longer then before you immersed it in the water. The same principle applies to your tendons and ligaments. You "heat up" your tendons and ligaments when you exercise. Stretching after your workout gives you the opportunity to increase your level of flexibility when performed on a regular basis.

I recognize that most of us are always in a hurry, but please do not overlook the importance of stretching. It is an integral part of getting in shape and a valuable component of a wellness lifestyle. Good luck!