How to stretch properly is a learned technique. Stretching is a natural body response but proper stretching doesn’t come naturally to most people. Stretching is lengthening the muscle to create more flexibility and range of motion. There are many benefits to stretching and the results become apparent quickly. Use it or lose it is a true statement when it comes to stretching. With the aging process comes loss of flexibility and range of motion. This can make simple activities that were once easy more difficult if not impossible to perform.
Stretching is an important activity for all ages. Anyone can learn how to stretch correctly. It requires no equipment and can be done anywhere. It takes only minutes of 
time. Stretching can be done while watching TV, lying in bed when first waking or sitting at a desk. It can be done when you have only a few minutes or when you have an entire afternoon. Stretching feels good and there are many benefits.
Stretching is important for the athlete, the elderly and the young. The athlete should stretch before and after an event. Stretching improves conditioning, flexibility, performance and helps to prevent injury. The elderly should stretch to maintain and improve strength, mobility, balance and range of motion, thus, increasing quality of life. Developing good stretching habit at a younger age helps to keep the body in top condition, prevent injury and lead to quicker recovery in the event of injury and ensure good balance an mobility at later stages of life.
How To Stretch Properly
Stretching is often not done long enough, not done in the correct way, or not done at all. Overstretching can also occur. Learning how to stretch properly is one of the best things that can be done for the body. Correct body alignment is important. A stretch should be held for a minimum of 20 t0 30 seconds and there should be no bouncing.
Stretching improves flexibility. Less flexibility results in slower more sluggish movement making injury more likely. Better flexibility means easier more fluid movement resulting in less injury. Good flexibility makes everyday tasks easier to perform.
Stretching improves range of motion. Better range of motion and flexibility lead to better coordination and balance which results in less falls and injuries.
Stretching improves circulation. Proper stretching increases blood flow to the muscles. Good circulation brings nourishment to the body, helps to remove toxins from the tissue and speeds recovery.
Stretching creates better posture. Tight muscles lead to creating tension and tightness in the body. Poor posture causes aches and pains. Learning how to stretch properly will keep your muscles in good shape and your bones in alignment while improving posture.
Stretching results in stress relief. Stretching relaxes muscles and relaxes the mind.
How To Stretch To Prevent Injury
Before stretching it is important to warm up the muscles. Warming up will help relax stiff muscles and prevent injury. A good warm up should consist of rotating the joint to loosen them and aerobic exercise to increase blood circulation. Begin your warm up by rotating each joint individually. This should be followed by a few minutes of aerobic exercise such as fast walking, light jogging, or engaging in any low impact activity you enjoy.
When your warm up is complete you are ready to start stretching. Hold each stretch for a minimum of 20 to 30 seconds up to 60 seconds. It takes time for the muscle fibers to relax. The muscle release will be easy to feel in most cases. It is important to breathe when stretching. Breathing into the stretch can help the muscle relax. Do not bounce while stretching. Bouncing can cause micro tears and create scar tissue. A good stretch should not be painful. If there is pain the stretch is too much. Stretch only to the point of resistance. Once the muscle releases it is ok to stretch to the next point of resistance. Stretch both sides of the body equally to ensure the body is in balance and there is equal range of motion on both sides.
Stretching will increase circulation, boost energy and metabolism, increase coordination, balance, flexibility and range of motion, reduce pain and muscle tension, improve mental health and posture, improve athletic performance and relieve stress. Stretching is beneficial for all ages. It can be done anywhere and requires no equipment. Results can be dramatic and achieved quickly. Learning how to stretch is something that should be a part of every fitness routine.
Check out this great YouTube video that shows how to stretch properly.