Stretching

Good flexibility is known to bring positive benefits in the muscles and joints. It aids with injury prevention, helps to minimize muscle soreness, and improves efficiency in all physical activities. Increasing flexibility can also improve quality of life and functional independence. Good flexibility aids in the elasticity of the muscles and provides a wider range of motion in the joints. It provides ease in body movements and everyday activities. A simple daily task such as bending over and tying shoes is accomplished better with flexibility.

Benefits of Stretching
The following are several chronic training benefits gained from using a regular stretching program:
• Improved flexibility, stamina (muscular endurance), and muscular strength. The degree of benefit depends on how much stress is put on the muscle. Medium or heavy stretches are recommended. You can do this by building up to doing long stretches of high intensity (see the next section for a detailed explanation of light, medium, and heavy stretching).
• Reduced muscle soreness, aches, and pains. Use only very light stretches if muscle soreness prevails.
• Improved flexibility with the use of static or PNF stretches. Medium or heavy stretches are recommended.
• Good muscular and joint mobility.
• More efficient muscular movements and fluidity of motion.
• Greater ability to exert maximum force through a wider range of motion.
• Prevention of some lower back problems.
• Improved appearance and self-image.
• Improved body alignment and posture.
• Better warm-up and cool-down in an exercise session.

General Recommendations
• Try to include all the major muscle groups in any stretching program.
• Do at least two different stretches for each joint movement.
• Before any physical activity, use light stretches as part of the warm-up.
• After an exercise routine, cool down with medium-intensity stretches.
• If muscles are sore after exercising, use only light stretches two or three times with a 5- to 10-second hold for each stretch performed.
• If muscle soreness persists for several days, continue using light stretches two or three times with a 5- to 10-second hold for each stretch performed.
• The majority of the stretches should be static.

Recommended Programs
The following programs are specific stretching recommendations and are based on your initial flexibility. In addition to following the programs listed, you should follow the general recommendations listed previously. Stay on each level for two to four weeks before going to the next level.

Level I
• Hold the stretching position for 5 to 10 seconds.
• Rest for 5 to 10 seconds between each stretch.
• Repeat each stretch two times.
• Use an intensity level on the scale from 1 to 3, with light pain.
• Duration is 15 to 20 minutes each session.
• Stretch two or three times per week.

Level II
• Hold the stretching position for 10 to 15 seconds.
• Rest for 10 to 15 seconds between each stretch.
• Repeat each stretch three times.
• Use an intensity level on the scale from 2 to 4, with light to moderate pain, one or two times per week.
• Use an intensity level on the scale from 1 to 2, one or two times per week.
• Duration is 20 to 30 minutes each session.
• Stretch three or four times per week.

Level III
• Hold the stretching position for 15 to 20 seconds.
• Rest for 15 to 20 seconds between each stretch.
• Repeat each stretch four times.
• Use an intensity level on the scale from 4 to 6, with moderate pain, two or three times per week.
• Use an intensity level on the scale from 1 to 4, two or three times per week.
• Duration is 30 to 40 minutes each session.
• Stretch four or five times per week.

Level IV
• Hold the stretching position for 20 to 25 seconds.
• Rest for 20 to 25 seconds between each stretch.
• Repeat each stretch five times.
• Use an intensity level on the scale from 6 to 8, with moderate to heavy pain, two or three times per week.
• Use an intensity level on the scale from 1 to 6, two or three times per week.
• Duration is 40 to 50 minutes each session.
• Stretch four or five times per week.

Level V
• Hold the stretching position for 25 to 30 seconds.
• Rest for 25 to 30 seconds between each stretch.
• Repeat each stretch five or six times.
• Use an intensity level on the scale from 8 to 10, with heavy pain, two or three times per week.
• Use an intensity level on the scale from 1 to 8, two or three times per week.
• Duration is 50 to 60 minutes each session.
• Stretch four or five times per week.