Stretching is essential to prepare the body for activities and prevent sports injuries. But many people aren’t sure either how or when to stretch. Below are answers to some frequently asked questions to introduce you to stretching.

An Introduction to Stretching Before Exercise 

When Should I Stretch? 

To avoid sports injuries and get the muscles warmed up, aim to stretch both before and after any workout. Prior to physical activity, do some dynamic stretching. These stretches are active muscle movements that are not held in an end position. After physical activity, engage in static stretching, or movements held in challenging extended positions, for 10 to 30 seconds.

How Do I Stretch? 

Dynamic stretching functions as a sort of muscle-activator, preparing the body for physical exercise and reducing your risk of sports injury. It enhances blood flow, increases your range of motion, and energizes the nervous system. Examples of dynamic stretching include:

• Knee-to-Chest Stretches: Walking slowly, pull each knee up to the chest and hold for two seconds.
• Lunge Twists: Engage in a traditional lunge, but twist the upper body to the side of the leg that is lunging forward.
• Walking Lunges: Take big, slow steps, and lean into each one, lunging forward toward the ground every time.

While dynamic stretching is stimulating, static stretching is calming for the muscles and helps them recover after a workout. They loosen and lengthen muscles and improve flexibility. Static stretches include:

• Chest: Join your hands behind your back, straighten the elbows, and raise the arms as much as is comfortable; hold for up to 30 seconds
• Quadriceps: Stand up, holding onto a support with one hand; with the other hand, grab your ankle and pull it in toward your backside, hold there for up to 30 seconds, and repeat with the other leg
• Shoulders: Interlock the fingers and reach them as high as you comfortably can over your head; hold for up to 30 seconds

Proper stretching is a critical component of achieving and maintaining peak athletic performance. If you experience a sports injury, trust Randy R. Collins, D.C. to help. Since 1979, this chiropractic care center has been providing the Honolulu, HI, area with adjustments and treatments aimed at a variety of issues, including sports injuries, lower back pain, and herniated discs. Call (808) 839-7474 to schedule an appointment today.