A regular stretching program will loosen muscle tissue, allowing an increased range of motion at the joints, which in turn helps prevent micro-tears at the muscle tendons. Almost of all injuries from muscle strain occur at the muscle-tendon junction (that is, where the muscle attaches to the bone near the joints), and repeated injury leads to a build-up of scar tissue which impedes your range of motion, adding stress on the joints.

The sooner waste products from exercise (lactic acid) are removed from the muscle tissue, the sooner the muscle begins to heal. Stretching not only speeds the removal of the waste but increases the muscle’s ability to bring in more nutrients. Keeping the muscles and tendons loose results in an increased range of motion, which helps to maintain the integrity of the joints. 

How will I benefit from stretching?

Stretching lengthens muscle fibres, extending your range of motion and helping you move with ease, power, and grace. Besides being incredibly relaxing, it can relieve some symptoms of conditions such as arthritis. 

So, the benefits of regular stretching include:

• Decreased risk of injury of exercise
• Increased range of motion and overall flexibility
• Increased rate of recovery from exercise
• Increase in strength (studies have shown that after a muscle has been stretched, it recruits more fibres to perform a given task)
• Faster removal of waste products

What kinds of stretches should I do? 

For flexibility and overall well-being, start with basic stretches that work for the major muscle groups. Or look into one of the gentler forms of yoga or tai chi. For optimal fitness and protection against sports injuries, you’ll need to combine stretching with strength-building exercises, since the combination helps to prevent imbalances between opposing muscle groups. Adding the right resistance or weight training to your stretching routine will do the trick, of course, but so can some stretching programs. A method called active isolated stretching, for example, uses isometric exercises to contract and stretch each muscle or muscle group alternately. Water exercise, Pilates, power yoga, and Somatics are other, more dynamic ways to add strength building to your routine. 

How do I get started?

It’s usually a good idea to spend a session or two with a professional who is knowledgeable about stretching techniques. Personal trainers are the most accessible at your gym. While lockdown living, you can learn by turning to an instructional book or video. Whatever you do, start slowly, building your routine as you go. 

How strong or far should I stretch? 

Stretch only to the point where you feel mild muscle tension, not pain. If it hurts, you’re doing it wrong. Move into each pose slowly, and exhale as you go. Experts differ on how long to hold a pose. Some argue that after two or three seconds, a stretched muscle automatically tightens to guard against tearing, be careful as a stressful sequence that, over time, can lead to tightness, injury, or pain. 

These experts advise holding a stretch for no more than two seconds to prevent that “snap-back” reflex from kicking in. Others recommend time for ten to 30 seconds. Perhaps the best approach is to see what feels best for your body. 

Don’t bounce as you stretch; that only tightens the muscle you’re trying to extend. And try not to stretch “unwarmed”: Wait until you’ve taken a hot shower or moved around a bit. 

When and How often should I stretch?

Set up a daily routine to stretch. Fitting a consistent stretch program can have a profound impact on how you feel on a day to day basis.

The problem with many traditional stretches is that often the same muscle you are trying to stretch is, at the same time, being used to provide stability and balance. You can’t stretch a muscle that is already in use. Most proper stretches should involve a chair, bench or wall to help isolate the target muscle group and keep your balance. By offering a base of support, the muscle group can be completely relaxed before the stretch.

Try to stretch every day; start doing each stretch once and build up to doing each stretch 3 times.  Hold each stretch between 10 to 60 seconds, depending on your current flexibility, conditioning, and time. Start slow and gradually build up the time you hold a static stretch. 

A post-workout stretch is necessary. That means stretching the bodypart that has just been exercised. For example, if you just did a set of bicep curls, follow it up with a bicep stretch. Easy