You might have already read about the correlation between stretching and strength, and though it may be hard to understand, research has backed up the claim. Recently, a study was performed on a group who were asked to combine stretching with weight training for 10 weeks. Guess what? The subjects who stretched were almost 20% stronger than the subjects who did weight training alone. Wayne Westcott, Ph.D says, “stretching muscles after contracting during weight lifting, may make them more receptive to strengthening”. Also, other studies have shown that stretching may improve circulation to joints and may actually help decelerate joint degenerative processes.
So how can you get the most out of the time you spend stretching? Stretching at the end of your workout may be the most efficient way to produce permanent gains in flexibility since the muscles and ligament temperatures are slightly elevated. So, yes we do suggest that you stretch at the end of your workout. Here are some key points to remember when stretching:
1. Slowly lengthen the muscle in a controlled manner to the point where you feel slight discomfort.
2. Hold that position for 15 to 30 seconds.
3. Do not bounce or jerk, HOLD.
Proper alignment when stretching is critical in achieving maximum benefits. Over time, try to learn how to properly perform all of the stretches in this section.
So which stretches should you do? Complete one stretch from each group at the end of each exercise session. Since the last exercise performed in your workout is almost always an abdominal exercise, start with stretches that can be performed while you are on the floor. Then transition up to a standing position and perform stretches for the rest of the body. Try new stretches each week and new ways of putting them together one after another in a pattern that flows. The total time you spend stretching should only take about 5 to 7 minutes. Not much time for the great rewards.
The really great news is that when joints are correctly moved through their full range of motion as you do during stretching, flexibility can increase by as much as 50% in women of ALL ages. And remember, a body that is flexible is less prone to injury and low back pain.
