Definition
To extend (oneself or one's limbs), to lengthen. Developing a healthy range of flexibility (through stretching) allows an individual to move with greater extent of motion.


Other Names
Flexibility training


Examples
Calf stretch, hamstring stretch, quadricep stretch, tricep stretch, yoga poses. Examples of additional stretches can be found in the Fitness Resource Center.


Purpose
Flexibility training is broadly accepted as a way to increase joint mobility and reduce injuries. The goal of stretching is to optimize joint mobility while maintaining joint stability. Although research has shown that different stretching methods will improve joint flexibility, it should be noted that inappropriate stretching can cause injury and impair joint stability. Recently, researchers have promoted the concept of functional range of motion. This refers to developing the flexibility necessary for a specific activity or sport without compromising joint stability.


Benefits
As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, now become extremely difficult. A regular stretching program can help lengthen your muscles and make daily living activities easier.

Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, you can stretch in between sets. It feels good and saves time from stretching at the end of the workout!

It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

• Reduced muscle tension
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from increased circulation)
• Delayed onset of muscle fatigue
• Enhanced performance in daily life, sports, or other physical activity
• Improved posture
• Mental relaxation
• Added variety, enjoyment, and a sense of satisfaction with your exercise program

Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured.

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement.


Factors that influence flexibility

• Age- Muscle connective tissues have a natural tendency to shorten with aging, as evidenced in the stiffness of older people. Elasticity is lost, resulting in tighter muscles.
• Gender- Several studies have shown that females tend to be more flexible than males.
• Exercise history- Active people tend to be more flexible than inactive people.
• Temperature- An increase in muscle temperature results in a decrease of muscular resistance. This translates into an increased range of motion in associated joints. (One good reason to warm up before stretching!)

Cautions
Stretching can be highly beneficial if done properly. If done improperly, it can cause serious damage. Here are some helpful tips to ensure you are stretching safely and preventing injury:

• Always warm up before doing any stretching exercises. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It’s easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Don’t treat your muscles like a cold rubber band!
• Stretching should never cause pain, especially in the joints. If you experience pain, you are probably stretching too far. Stretch to the point of mild discomfort or a mild pulling sensation, but not pain.
• Never bounce into a stretch- this can cause your muscles to tighten, increasing your risk of injury. Stretch in a slow, steady motion.
• Do not lock your joints when you stretch. For example, your arms and legs should be straight (or slightly bent) when you stretch them, but the elbows and knees should not be locked. This puts additional and unnecessary stress on the joints.
• Never hold your breath while stretching. Try to breathe normally, in through the nose and out through the mouth. This will make your stretching a more relaxing experience.
• Take your time. The long-sustained, mild stretch reduces unwanted muscle tension and tightness.
• Do not compare yourself with others. Everyone has different degrees of flexibility. Comparisons may lead to overstretching.
• If you have had a hip replacement, do not cross your legs or bend your hips past a 90-degree angle during any of your stretching exercises.

Guidelines
When considering the guidelines for stretching, keep in mind the F.I.T.T. principles (Frequency, Intensity, Time and Type):

Frequency: Number of Sessions Per Week.
The more frequently you stretch, the more quickly you will gain flexibility. It is recommended to stretch all of the major muscle groups daily.

Intensity: Exercise Workload

Each stretch should be done in a slow and controlled manner. (See “cautions” above for more information.)

Time: How Long for Each Session
The recommended time for most people to stretch is 10-15 minutes per day. Hold each stretch for 10-15 seconds, repeating two or three times, depending on how you feel.


Type: Activities that Count

• Static: A low-force, high-duration stretch where the muscle is held at the greatest possible length for up to 30 seconds. This is probably the most common type of stretch, mainly because it benefits from being both effective and safe.
• Ballistic: A high-force, short-duration stretch using rapid bouncing motions. These stretches use some momentum (leg swings, for example). You have far less control during this type of stretch and therefore a potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.
• Passive: This stretch increases the range of movement through an external force (i.e. partner, wall or floor). These stretches can be very useful in the development of stretching but care must be taken to ensure the stretch is not forced; it should remain within the realms of comfort at all times.
• Active: Assume a position and then hold it there with no assistance other than using the strength of your “helper” muscles. For example, lie on your back with one leg extended up in the air. Keep holding it there without any assistance (other than your leg muscles themselves) to keep the leg in the extended position. Active stretching increases active flexibility and strengthens the “helper” muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. These types of stretches are frequently used in yoga.
• Dynamic: Controlled, gentle leg and arm swings that take you to the limits of your range of motion. There are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists. Dynamic stretching improves dynamic flexibility and is quite useful as part of a warm-up for an active or aerobic workout (such as a dance or martial-arts class).
• PNF: Proprioceptive neuromuscular facilitation (PNF) stretching is a static stretch of a muscle immediately after maximally contracting it. PNF stretching usually employs the use of a partner to provide resistance. For example, lie down on the floor with your leg up at a 90 degree angle. Your partner will take your foot and push it toward you as you are pushing away from your body. Then they will take the joint through its increased range of motion without resistance. This type of stretching may be performed without a partner, although it is usually more effective with a partner's assistance. In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. There are two types of PNF stretches:



• Contract-relax: an isometric contraction (force w/o movement) of the muscle, followed by relaxing, then stretching to the point of limitation.
• Contract-relax-agonist contract: an isometric contraction of the muscle, followed by relaxing, stretching to the point of limitation, then contracting the agonist (opposing) muscle, followed by a stretch to the point of limitation.

The two most accepted techniques for improving flexibility are static and PNF stretching.

	Aerobic Exercise Strength Exercise Stretching Anaerobic Exercise Warm Up, Cool Down Exercise Intensity Body Composition

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