Fitness

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Stretching safely

Stretching can be a key part of your exercise regimen. Stretching may increase flexibility and improve the range of motion of your joints. Before stretching, warm up with five to 10 minutes of light activity. Better yet, reserve stretching for after a workout. Keep stretching gentle. Don't bounce. If you feel pain, you've stretched too far. Hold a stretch for about 30 seconds, then switch sides and repeat. If you have a problem area or the stretch is particularly helpful for pain or discomfort, you may benefit from repeating the stretch. If you have any health conditions or injuries, talk to your doctor or physical therapist about which stretches are right for you.

1. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 4, 2011.
2. Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007:133.
3. Woods K, et al. Warm-up and stretching in the prevention of muscular injury. Sports Medicine. 2007;37:1089.
4. Beedle BB, et al. No difference in pre- and postexercise stretching on flexibility. Journal of Strength and Conditioning Research. 2007;21:780.