Physical Activity Guidelines for Americans.

Journal of Strength and Conditioning Research. ballistic stretching on strength and muscular fatigue of ballet dancers and resistance-trained women. Exercise prescription and guidance for adults. Remember the 'dynamic warmup': If you're going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, start out slowly and at low intensity to get your muscles used to it. These types of exercises can also help reduce falls in older adults. Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.īring movement into your stretching. Skipping regular stretching means you risk losing the potential benefits. But you can achieve the most benefits by stretching regularly, at least two to three times a week. If you play soccer, for instance, stretch your hamstrings as you're more vulnerable to hamstring strains. Some evidence suggests that it's helpful to do stretches involving the muscles used most in your sport or activity. Back off to the point where you don't feel any pain, then hold the stretch. Expect to feel tension while you're stretching, not pain.

Breathe normally and hold each stretch for about 30 seconds in problem areas, you may need to hold for around 60 seconds. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness. Stretch in a smooth movement, without bouncing. Make sure that you stretch both sides.Īlso stretch muscles and joints that you routinely use. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Flexibility that is not equal on both sides may be a risk factor for injury.įocus on major muscle groups. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Everyone's genetics for flexibility are a bit different. Research has also shown that stretching immediately before an event weakens hamstring strength.Īlso, try performing a 'dynamic warmup.' A dynamic warmup involves performing movements similar to those in your sport or physical activity at a low level, then gradually increasing the speed and intensity as you warm up. Some research suggests that pre-event stretching may actually decrease performance. Consider skipping stretching before an intense activity, such as sprinting or track and field activities.

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