In: Root » Health » Bodybuilding and fitness
Stretching should be done daily, before and after activity. It can also be done in short breaks throughout the day. Often, there is a limited time for exercise and stretching adequately is often neglected in favor of weight training or cardiovascular training. When this is the case, it is important to always do an adequate warm-up, proceed to an abbreviated stretching routine, emphasizing the specific muscles soon to be used, then easing into a workout of low-to-moderate intensity. Stretching between sets of weight training or during short breaks while running can be helpful. Additionally, a comprehensive, uninterrupted stretching routine of at least 20 minutes, at least twice a week, is needed to maintain good flexibility, with more needed for significant improvement. INTENSITY Stretching should never be performed past the point of mild tension or discomfort. Discomfort may be more noticeable at the start of a program, but should become less prominent with subsequent sessions. Muscles should feel relaxed and loose following stretching, not sore or stiff. However, care must be taken to allow adequate recovery from all exercise routines, and to avoid "over-stretching", or attempting to "stretch-out" minor injuries. In general, light stretching can help the healing process of many musculoskeletal injuries, but aggressive stretching can be traumatic and aggravate the injury. In the case of injury rehabilitation, it is important to follow the specific recommendations of a qualified exercise specialist or medical professional. Recent research has indicated that aggressive developmental stretching may cause minor muscle trauma, similar to weight lifting, which requires a period of recovery. Therefore, aggressive developmental stretching to increase range of motion should not be done prior to a challenging strength training, cardiovascular workout or sports activity. A less aggressive warm-up and stretching regimen is recommended prior to these workouts, and aggressive developmental stretching is best done afterward or during a separate exercise session.
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