Everyone should be stretching, every day, no matter what your age, gender or flexibility level. Without regular stretching your muscles will tighten and the range of motion in your joints will decrease as you age. Stretching properly may reduce muscle injuries and improves flexibility, joint range of motion, relaxes muscles, and promotes better coordination.
Stretching was considered the main activity before a workout. Now, it is recommended that before you stretch you should properly warm up. This is to reduce pulling or tearing a cold muscle. Warm up should only have to last about 5-10 minutes.
Stretching is recommended after a workout as well. If you are running, slow down to steady walk to cool down and then stretch at the end. This helps to avoid stiffness and soreness of the muscles and relaxes the muscles.
Stretching should never hurt. If it starts hurt, relax the stretch until it feels comfortable and hold your stretch. Maintain each stretch for 10-30 seconds. Remember to breathe while you are stretching, never hold your breath. Avoid bouncing while you stretch. This can cause damage to the muscles you are trying to stretch. Do not lock your lock your joints when you stretch. This avoids unnecessary stress on your joints.
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