The importance of a good stretch - Body talk: black health and fitness - Brief Article

Ebony, June, 2002

IT has long been stressed that stretching is one of the most important and beneficial parts of any exercise program, but it's also one of the most frequently ignored elements by thousands who participate in regular physical workouts. In an era when more and more people are becoming more conscious of their bodies and are trying to get (and stay) in shape, health and fitness experts say implementing a stretching routine can increase flexibility, help maintain healthy muscles and connective tissue, and lessen the possibility of injury.

For best results, it's recommended that you engage in a stretching routine that targets the entire body (legs, back, arms, groin, torso). But if that isn't possible, then you should concentrate on the areas that you use primarily in your regular physical activities. For example, runners should focus on the lower body, and weightlifters should concentrate on the upper body.

It is common for many exercise enthusiasts to incorporate stretching as part of their pre-workout routine to prevent pulled or torn muscles, but they could be doing more harm than good if the muscles aren't warmed up first. Fitness experts point out that stretching cold muscles increases the risk of injury to muscles, ligaments and delicate joints. That being the case, since warm muscles are more elastic, it's suggested that you do about five minutes of jogging in place before beginning to stretch.

The best assurance of remaining flexible is to regularly do stretching exercises, experts say. The following are some tips that will help you get the most out of a stretching routine.

* Regularity--If stretching can't be done daily, it should be performed at least three times a week to maintain flexibility.

* No Pain--Stretches should be done to the point where you "feel the stretch," but there should be no pain. Hold each stretch for 10 to 30 seconds so that the tension is felt in the center of the muscle, not at the joints.

* Take Your Time--Don't bounce or jerk when you stretch. Go gently and slowly.

* Don't Force It--To prevent injury, don't try to force flexibility. Progress at your own comfortable pace.

* Breathe--While stretching, your breathing should be slower and deeper, not labored. As you exhale, slowly lengthen the stretch.

* Don't Overstretch--If you overstretch, you actually stretch ligaments instead of muscles, increasing the risk of injury.

* Know When To Stop--Never stretch muscles that are strained or torn.