{"id":7119,"date":"2018-05-24T21:21:54","date_gmt":"2018-05-25T02:21:54","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=7119"},"modified":"2021-01-28T10:34:20","modified_gmt":"2021-01-28T16:34:20","slug":"stretching-101-benefits-and-proper-techniques","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/","title":{"rendered":"Stretching 101: Benefits and Proper Techniques"},"content":{"rendered":"<h3>The Benefits of Stretching<\/h3>\n<p>According to the Mayo Clinic, the top five benefits of stretching include:<\/p>\n<ul>\n<li><strong>Increased flexibility and joint range of motion:<\/strong><br \/>\n<a href=\"https:\/\/www.verywellfit.com\/flexibility-and-stretching-a2-1231147\" data-inlink=\"4aRkD-JVsZ54Nk_4B6ChkA==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"6\">Flexible<\/a>\u00a0muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.<\/li>\n<li><strong>Improved circulation:<\/strong><br \/>\nStretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your\u00a0<a href=\"https:\/\/www.verywellfit.com\/ways-to-speed-recovery-after-exercise-3120085\" data-inlink=\"fDJHwrwdtwbMA936v6ZbuA==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"7\">recovery time<\/a>if you&#8217;ve had any muscle injuries.<\/li>\n<\/ul>\n<ul class=\"html-slice\">\n<li><strong>Better posture:<\/strong><br \/>\nFrequent stretching can help keep your muscles from getting tight, allowing you to maintain\u00a0<a href=\"https:\/\/www.verywellhealth.com\/proper-posture-for-the-low-back-2696181\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"aNi0Io1Tj2g48fNpUWbfJw==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"8\">proper posture<\/a>.\u00a0<a href=\"https:\/\/www.verywellhealth.com\/the-slouch-overcorrect-exercise-for-posture-2696218\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"NPnMnt4pgxSwmyJPs6a1Mg==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"9\">Good posture<\/a>\u00a0can minimize discomfort and keep aches and pains at a minimum.<\/li>\n<li><strong><a href=\"https:\/\/www.verywellmind.com\/exercise-and-stress-relief-1231199\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"zvMhan9YRnYn76B2eswAYQ==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"10\">Stress relief<\/a>:<\/strong><br \/>\nStretching relaxes tight, tense muscles that often accompany stress.<\/li>\n<li><strong>Enhanced coordination:<\/strong><br \/>\nMaintaining the full\u00a0<a href=\"https:\/\/www.verywellhealth.com\/what-is-normal-range-of-motion-in-a-joint-3120361\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"MU3LKX1IrSMdY1mn6O0nnQ==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"11\">range-of-motion<\/a>\u00a0through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.<\/li>\n<\/ul>\n<div id=\"billboard2-sticky_1-0\" class=\"comp billboard2-sticky billboard-sticky scads-to-load right-rail__item is-lockable\" data-height=\"600\" data-parent=\"\">\n<div class=\"spacer\">\n<div id=\"billboard2-dynamic_1-0\" class=\"comp billboard2-dynamic mntl-gpt-dynamic-adunit mntl-gpt-adunit gpt billboard dynamic is-requested\" data-index=\"2\" data-ad-width=\"300\" data-ad-height=\"600\"><\/div>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>Some recent research has examined if stretching is absolutely necessary to reduce the liklihood of injuring yourself during athletic injury. Guess what. Most research shows that stretching does not actually reduce injury risk. People who stretch before atheltic competition are just as likely to get injured as non-stretchers.<\/p>\n<h3>Proper Stretching Technique<\/h3>\n<p>It is essential to practice proper stretching techniques. Doing so will allow you to avoid any unnecessary injury. Tips to\u00a0<a href=\"https:\/\/www.verywellfit.com\/how-to-stretch-stretching-basics-3119196\" data-inlink=\"2WSEV20TT64rjnRjT0UNcg==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"12\">proper stretching<\/a>\u00a0technique include the following:<\/p>\n<ul>\n<li><strong>Warm up first:\u00a0<\/strong><a href=\"https:\/\/www.verywellfit.com\/calf-muscle-stretches-2696337\" data-inlink=\"slIBhZRQ13OV9Ephoq2BaQ==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"13\">Stretching muscles<\/a>\u00a0when they&#8217;re cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.<\/li>\n<li><strong>Hold each stretch for at least 30 seconds:<\/strong>\u00a0It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds \u2014 and up to 60 seconds for a really\u00a0<a href=\"https:\/\/www.verywellfit.com\/hamstring-stretches-2696359\" data-inlink=\"rTEX4V1U2Hj5Wj50scz5gw==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"14\">tight muscle<\/a>\u00a0or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you&#8217;re holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you&#8217;ll need to do each stretch only once.<\/li>\n<li><strong>Don&#8217;t bounce:\u00a0<\/strong>Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The\u00a0<a href=\"https:\/\/www.verywellhealth.com\/scar-tissue-massage-and-management-2696639\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"AH7de6pxoUmYnnRXLXDA8Q==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"15\">scar tissue<\/a>tightens the muscle even further, making you even less flexible \u2014 and more prone to pain.<\/li>\n<\/ul>\n<div id=\"billboard3-sticky_1-0\" class=\"comp billboard3-sticky billboard-sticky scads-to-load right-rail__item is-lockable\" data-height=\"600\" data-parent=\"\">\n<div class=\"spacer\">\n<div id=\"billboard3-dynamic_1-0\" class=\"comp billboard3-dynamic mntl-gpt-dynamic-adunit mntl-gpt-adunit gpt billboard dynamic is-requested\" data-index=\"3\" data-ad-width=\"300\" data-ad-height=\"250\"><\/div>\n<\/div>\n<\/div>\n<ul class=\"html-slice\">\n<li><strong>Focus on a pain-free stretch:\u00a0<\/strong>If you feel pain as you stretch, you&#8217;ve gone too far. Back off to the point where you don&#8217;t feel any pain, then hold the stretch.<\/li>\n<li><strong>Relax and breathe freely:\u00a0<\/strong>Don&#8217;t hold your breath while you&#8217;re stretching.<\/li>\n<li><strong>Stretch both sides:\u00a0<\/strong>Make sure your joint range of motion is as equal as possible on each side of your body<\/li>\n<li><strong>Stretch before and after activity:\u00a0<\/strong><a href=\"https:\/\/www.verywellfit.com\/stretching-and-warmups-for-weight-training-3498475\" data-inlink=\"wHZVauRLBQ3nuYSPDGPjrw==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"16\">Light stretching<\/a>\u00a0after your warm-up followed by a more thorough stretching regimen after your workout is your best bet<\/li>\n<\/ul>\n<p>With your new-found knowledge of the proper techniques and benefits of stretching, it will be easy to incorporate this activity into your exercise\/rehabilitation regimen.<\/p>\n<p class=\"html-slice\">Here are a few good stretches to try:<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.verywellhealth.com\/lower-back-stretches-2696362\" target=\"_blank\" rel=\"nofollow noopener\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"17\">Low Back Stretches<\/a>:\u00a0<\/strong>Three quick and\u00a0<a href=\"https:\/\/www.verywellhealth.com\/stretching-exercises-for-your-back-2696357\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"rdgu70QZ6KsWBPE-r8pnhQ==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"18\">easy exercises<\/a>\u00a0to stretch the\u00a0<a href=\"https:\/\/www.verywellfit.com\/hip-and-lower-back-stretch-3120305\" data-inlink=\"a6777VtORDLT9ZHNBZZOnQ==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"19\">lower muscles<\/a>\u00a0of your back include the prone press up, the knees to chest, and the lumbar rotation stretch.<\/li>\n<li><strong><a href=\"https:\/\/www.verywellhealth.com\/morning-stretching-exercises-2696364\" target=\"_blank\" rel=\"nofollow noopener\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"20\">Morning Stretches<\/a>:\u00a0<\/strong>Stretching in the morning is a great way to &#8220;waken&#8221; up your muscles, and get them ready for the day.<\/li>\n<li><strong><a href=\"https:\/\/www.verywellhealth.com\/self-assisted-neck-stretches-2696330\" target=\"_blank\" rel=\"nofollow noopener\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"21\">Self-Assisted Neck Stretches<\/a>:\u00a0<\/strong>Stretches can be done with\u00a0<a href=\"https:\/\/www.verywellhealth.com\/self-assisted-neck-stretches-2696330\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"DF9EpV0K-3eG-VYzWDULng==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"22\">self-assistance<\/a>to obtain a more efficient stretch. Here you can learn how to perform self-assisted stretches of the neck.<\/li>\n<\/ul>\n<p>Be sure to check in with your physical therapist before starting this, or any other stretching program.<\/p>\n<h3>Who Should Avoid Stretching?<\/h3>\n<p>Although the benefits of stretching are many, is not for everyone. Conditions in which stretching should be avoided include:<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.verywellhealth.com\/strain-vs-sprain-2696546\" target=\"_blank\" rel=\"nofollow noopener\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"23\">Acute Muscle Strains<\/a><\/strong><br \/>\nPeople who have suffered an acute muscle strain should avoid placing further stress on the muscle through stretching activities. The injured muscle should be given time to rest. Stretching muscle fibers in the acute period can result in further injury.<\/li>\n<li><strong><a href=\"https:\/\/www.verywellhealth.com\/clavicle-fracture-rehab-exercises-3120755\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"SWacfo7WfMczcEvTkkBJag==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"24\">Fractured Bones<\/a><\/strong><br \/>\nAfter\u00a0<a href=\"https:\/\/www.verywellhealth.com\/do-i-have-a-broken-bone-4143129\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"9wP5wAMqUpxaOUPt8z7tqQ==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"25\">breaking a bone<\/a>, the\u00a0<a href=\"https:\/\/www.verywellhealth.com\/fracture-reduction-2696125\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"sSgj2RD927LkOi8Jj5ZfVA==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"26\">fracture site<\/a>\u00a0needs time to heal. Stretching muscles that surround this injured area can place stress on the bone and prevent it from healing as well as further displace the break. Stretching a joint that surrounds a\u00a0<a href=\"https:\/\/www.verywellhealth.com\/whats-the-difference-between-a-fracture-and-a-break-1298211\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"8I2sZ8mp7nSNCosCzCU5aw==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"27\">broken bone<\/a>\u00a0should never be done until cleared by your physician.<\/li>\n<li><strong><a href=\"https:\/\/www.verywellhealth.com\/strain-vs-sprain-2696546\" target=\"_blank\" rel=\"nofollow noopener\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"28\">Joint Sprains<\/a><\/strong><br \/>\nWhen you sprain your joint, you overstretch the ligaments that help stabilize the bones that form the joint. For this reason stretching early after a joint\u00a0<a href=\"https:\/\/www.verywellhealth.com\/neck-or-back-sprain-296535\" target=\"_blank\" rel=\"nofollow noopener\" data-inlink=\"1SyRblWFcDWhw2Up-so33A==\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"29\">sprain<\/a>\u00a0should be avoided. As with fractures, these structures need time to heal and stretching too early in the injury will delay this process.<\/li>\n<\/ul>\n<p>Stretching regularly can help your body and joints move more freely, allowing you to enjoy full functional mobility. Check in with your physical therapist to find out which stretches are best for you to do.<\/p>\n<p>&nbsp;<\/p>\n<h3>Author<\/h3>\n<p>By\u00a0<a href=\"https:\/\/www.verywellhealth.com\/laura-inverarity-d-o-2695989?_ga=2.128224652.1846624219.1527170212-220285638.1527170212\" target=\"_blank\" rel=\"noopener\">Laura Inverarity, DO<\/a><\/p>\n<p><a href=\"https:\/\/www.verywellfit.com\/stretching-101-2696342\">Very Well Fit<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Benefits of Stretching According to the Mayo Clinic, the top five benefits of stretching include: Increased flexibility and joint range of motion: Flexible\u00a0muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as [&hellip;]<\/p>\n","protected":false},"author":86,"featured_media":7121,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"lazy_load_responsive_images_disabled":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[43,117,119],"tags":[53],"class_list":["post-7119","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-befit","category-fitness","category-wellness","tag-influencer"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stretching 101: Benefits and Proper Techniques - Exchange Community Hub<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stretching 101: Benefits and Proper Techniques - Exchange Community Hub\" \/>\n<meta property=\"og:description\" content=\"The Benefits of Stretching According to the Mayo Clinic, the top five benefits of stretching include: Increased flexibility and joint range of motion: Flexible\u00a0muscles can improve your daily performance. 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Flexibility tends to diminish as [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/\" \/>\n<meta property=\"og:site_name\" content=\"Exchange Community Hub\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-25T02:21:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-28T16:34:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/Stretching-Inline.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"941\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Roy Montez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Roy Montez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/\"},\"author\":{\"name\":\"Roy Montez\",\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/#\/schema\/person\/f26df84767531f454b9aa27f6db080e7\"},\"headline\":\"Stretching 101: Benefits and Proper Techniques\",\"datePublished\":\"2018-05-25T02:21:54+00:00\",\"dateModified\":\"2021-01-28T16:34:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/\"},\"wordCount\":861,\"publisher\":{\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/#organization\"},\"image\":{\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/Stretching-Inline.jpg\",\"keywords\":[\"Influencer\"],\"articleSection\":[\"BeFit\",\"Fitness\",\"Wellness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/\",\"url\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/24\/stretching-101-benefits-and-proper-techniques\/\",\"name\":\"Stretching 101: Benefits and Proper Techniques - 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Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. 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