Stretching before exercise actually increases the risk of injury…

According to numerous studies, the type of stretching that the average person does, called static stretching, is bad for your muscles unless they are already warmed up.  A 1999 study (Johnasson etc al.) found that before exercising static stretching “has no preventive effect on the muscular soreness, tenderness and force loss that follows heavy eccentric exercises.”  Another study determined that static stretching in it self causes injuries. 

A warm up exercise is recommended prior to stretching.  Warm up can be done with simple calisthenics.  A 15-minute warm up, consisting of range of motion exercises that involve rotating the hips, bending the knees, ankles and shoulders, is recommended. 

A warm up is effective in minimizing the risk of injury to the muscles, tendons, joints, and ligaments. Is there any safe type of stretching?  If you absolutely need to stretch after your warm up, then try dynamic stretching.  Dynamic stretching is stretching with a constant movement and motion.  For example, lifting your leg in the air, and touching your toes as you lift.  Dynamic stretching does not include any bouncing movements.  A good dynamic stretch will only work one muscle group at a time.  For example, it is better to stretch one hamstring at a time, not two.  By isolating the muscle, you have better focus and less resistance from other muscle groups.

It should be noted that breathing is important for a successful stretch.  Breathing increases blood flow throughout the body and relaxes the body.  You should inhale through the nose and expand the abdomen, not the lungs.  Then, exhale slowly through the mouth.  Inhaling through the nose ensures the proper temperature for oxygen transfer in the lungs.

Chiropractors are the experts in range of motion, physiology, and the musculoskeletal system.  Consulting with a chiropractor to develop an exercise program is a proactive approach to wellness, which makes more sense than seeing one after you are injured.

Call the Unlimited Wellness Institute (702) 920-6556 for a free consultation to determine which stretches or warm-up exercises will be beneficial for you..