Stretching

Stretching basics

The reason babies and ballerinas can wrap their legs behind their ears is because they have flexible muscles. Stretching can help you improve your flexibility though most of us won't be able to stretch ourselves into ballerina-like positions.

Stretching is a mellow workout that will improve your flexibility and posture while helping to reduce your tension.

The movements of a stretching workout need not be complicated. You slowly move into a stretch position, then hold it for 10 to 30 seconds or so. You need to include at least one stretch for each major muscle group including your butt, legs, abs, lower back, arms, shoulders and neck.

Stretching can and should be worked into most other workouts, preferably after a warm-up when muscles are more supple and receptive to being stretched.

Upside of Stretching

Stretching can be done almost anywhere - a plane, a train, at a desk, in bed or while talking on the phone.
Stretching regularly loosens you up, improves your posture, reduces tension and soreness and calms you mentally.
You don't have to buy a single piece of equipment.

Downside of Stretching

Some people have an easier time with flexibility than others. Runners in particular have an especially hard time getting flexible and staying that way.
You won't be doing much to increase strength or lose weight
When first starting, you may be frustrated if you've lost some flexibility.
It's definitely not a fat-burning activity.

Is Stretching for You?

This chart can help you see how stretching fits your goals and lifestyle concerns.

Body Parts Worked	Whichever ones you want.
Calories Burned	Up to 270 an hour for a 150-pound person, 360 for a 200-pound person.
Gear	None needed, although a mat or plush carpet will increase your comfort.
Instruction/Facilities	No special facilities or instruction.
Time	Daily for as little as five minutes, as much as 60 minutes depending on your goals and how much you're into it.
Schedule/Flexibility	Very flexible.

Stretching Tips

You have to stretch each area of the body because stretching your hamstrings does not translate into more flexible shoulders.
Never stretch a cold, unprepared muscle. Always warm up for 5-10 minutes before you stretch with some light movement or save it for the end of your workout.
Do 1-3 reps of each stretch.
You should never push a stretch to the point of mild discomfort - and never to the point of real pain.
If conventional stretching isn't working for you or it's too painful, consider a stretching method known as "active isolated" stretching, which consists of holding stretches for only 2 seconds or so and doing about 15 reps per stretch.

Liz Neporent, MA on Stretching

Do you miss the days when you could touch your toes? We all lose flexibility as we age, but regular stretching can help you regain what you've lost.

Stretching is also a light workout you can do nearly anytime and anyplace. A few minutes of stretching keeps you flexible, releases muscle tension and can help you relax.

Though stretching won't help you burn a lot of calories, you should still incorporate it into other workouts. A few minutes of light stretching may possibly reduce your chance of injury and will certainly make you feel better. Now reach for those toes.

iVillagers on Stretching

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