A Good Stretch

Stretching is one of the easiest ways to promote health and leave you feeling relaxed and balanced. Here are 6 easy stretches you can perform daily.

     For many of us, flexibility training is the first component of fitness to get pushed aside in a time crunch. We feel like we aren't getting a workout unless our pulse rate is above 140 or we're pumping iron. However, stretching may be one of the best things you can do for your body, and ignoring it may lead to future health problems.
     Regular stretching prevents injury, improves range of motion, reduces stress, improves posture and boosts performance, all of which lead to a healthier you. The good news is you can increase flexibility quickly. "If you stretch before and after each workout, you will feel immediate improvement in ease of movement and recovery time," says physical therapist Robert Forster, founder of Phase IV, a high-tech training facility in Santa Monica, Calif.

How to Stretch Experts agree that static stretching is the safest, most effective form of flexibility training. Static stretching involves a slow elongation of the muscle through a full range of motion, held at the point where tension is first felt. Forster says tension can be released by holding the stretch for as little as five seconds, but for long-term results, it should be held for 20 to 60 seconds. Above all, avoid stretching to the point of pain and avoid bouncing when you stretch. Bouncing, or ballistic stretching, will actually tighten the muscle and could lead to strain. Breathe slowly and naturally, and never hold your breath.

When to Stretch Stretching is important before and after exercise, but never attempt to stretch cold muscles. Do a five- to 10-minute warm-up, consisting of any low-intensity exercise performed at 50 to 60 percent of your max heart rate. If you're judging by perceived exertion, you should be able to easily converse during your warm-up (your heart rate should be elevated but breathing should not be labored).
     Since body temperature is highest following exercise, perform static stretching after exercise to achieve maximum results in range of motion and increased blood flow to the joints. Stretching after exercise (both cardio and strength exercise) also ensures muscle relaxation and removes lactic acid from the muscles, reducing muscle soreness.
     While a daily stretching regimen is best, if you're not accustomed to stretching, shoot for at least three days per week and progress from there.

What to Stretch Stretching all the major muscle groups (see sidebar) yields the biggest gains, but if you're crunched for time, make sure to do at least the following stretches provided by Forster:

Note: If your range of motion is particularly limited in one or more areas, don't be discouraged. Some people are naturally more flexible than others, and some are more limited in certain areas while being more flexible in others.

LOWER BODY

Single Knee to Chest: Lie on your back with your knees bent at 45 degrees and feet flat on the floor, hip-width apart. With both hands, pull one knee to your chest and breathe deeply and evenly. Hold this position for a five-second count, and place your foot on the floor. Alternate legs and repeat three times each.

Double Knee to Chest: Lie on your back with your knees bent at 45 degrees and feet flat on the floor, hip-width apart. Pull one knee up and then the other. Breathing deeply and evenly, pull both knees to the chest. Hold for a five-second count and place one foot back to the floor at a time. Repeat three times.

Standing Hamstring/Adductor:
     1. Standing with your toes pointing forward, place one foot on a curb or footstool. Bend forward from your waist, keeping your torso aligned (do not round the back). Support your body weight with both hands on your raised thigh. Hold for a 10-second count. Do three times on each leg. Note: If you have flexible hamstrings you can also do this stretch on a low table; however, the stretch is most accentuated by the bend at the waist (not the height of the surface).
     2. Start from the same position as above but turn the standing foot outward and parallel to the curb or footstool. Bend forward at you waist, keeping your torso aligned. Support your body weight with arms on your raised thigh. Hold for a 10-second count. Repeat three times on each leg.

UPPER BODY

Pec Stretch: Stand with your side to a wall, arm's length away. Place your palm outstretched on the wall slightly higher than your shoulder. Take a step forward with the same side leg to get a stretch at your front shoulder and chest. Hold for 10 seconds; repeat three times, and switch arms.

Seated Knee Hug (lower back stretch): Start by sitting on the floor with your knees bent in front of your chest and your back straight. Hug your knees and grasp your wrists. Relax your elbows and knees, and allow the knees to drop outward and press the inside of your elbows. Drop your head toward your knees, allowing your back to round for a full stretch. Hold for 10 seconds; repeat three times.