Why stretching is important

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and flexible, and this means that exertion won't put too much force on the muscle itself. Healthy muscles also help a person with balance problems to avoid falls.

Where to start

With a body full of muscles, the idea of stretching daily may seem overwhelming. But you don't have to stretch every muscle you have. The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh. Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week.

The cumulative effect of stretching

Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after one or two sessions. It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it.

Proper execution

We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. When everything is cold, the fibres aren't prepared and may be damaged. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.

Hold a stretch for 30 seconds. Don't bounce, which can cause injury. You'll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue. Stop stretching that muscle and talk to your doctor.

Below you will find a video showing the kind of stretches we typically do at the end of a Fitness PILATES class but we also do very many stretches during the class as well, giving your body a complete workout all over - from standing stretches and dynamic body-weight exercises to help increase muscle mass and bone density, working practically every muscle you knew you had (and some that you didn't)!!!!

AinyFit Ltd holds four Fitness PILATES classes a week in Totton and Calmore, (full details here) and they are suitable for absolutely EVERYONE, from the complete beginner to the more advanced participant, so why not give one a try and gain all the benefits, over time, from stretching!