3 tips for better stretches

Stretching is a great way to help maintain a range of motion or even improve it. When you start incorporating more stretching into your weekly routine, you may start noticing improvements in your workouts and in your day-to-day life. For example, you might find it easy to walk, climb stairs, or run for the bus when your muscles and joints are flexible and mobile.

Here are three top tips to help you get the most out of your stretches.

Perform dynamic stretches before a workout

Don’t make the mistake of performing static stretches while your muscles are still cold before working out. Stretching cold muscles can increase your risk of pulling, straining, or tearing the fibers, all of which are painful and temporarily debilitating.

It’s best to perform dynamic stretches before your workouts and save static stretching for your cool down when your muscles are nice and warm. Dynamic stretches are those that involve movement, whereas static stretches involve taking the muscle to its end range of motion and holding this position.

Stretch for long enough

There’s no point stretching each muscle for just a few seconds! Doing so won’t give you the benefits that you’re after.

Ideally, you should perform dynamic stretches for 30 to 45 seconds and static stretches for between 15 and 30 seconds. Don’t rush your stretching routine. Instead, focus on getting the most out of it.

Don’t forget to breathe

You don’t need to hold your breath when you stretch, and you should continue to breathe in through your nose and out through your mouth as you hold the muscle in the stretched position or go through the motion of a dynamic stretch.