Stretching For Peak Performance

By Dr. Mike Riply

Remember to start off slowly. These stretches can be helpful for releasing tension and tightness. Once you learn how to stretch, you will be able to develop a routine to fit your own needs. Become familiar with each individual stretch before doing the whole routine. Performing a stretch wrong, or over stretching, can cause injury.

Most people think they don’t have time to stretch, but will sit and watch hours of TV every night. Stretching during this type of inactivity will help you accomplish a type of physical fitness. Sitting for long periods causes stiff backs, necks and blood to pool in the legs and feet. Stretching increases the circulation, aids in relaxing, increases range of motion and develops body awareness. Stretching in the evening can also help your sleep by relieving the day’s tension and stress. Be creative and think of stretches to do during normally wasted time.

Here are a few helpful hints for stretching:

1. Stretch before and after exercise;
   
2. Stretch away from distractions and concentrate on the muscle being stretched;
   
3. Think about breathing; contract during inhale and stretch during exhale (6 – 8 seconds);
   
4. If you stop breathing or talk, you have quit stretching;
   
5. Keep your head up; look forward not at the ground;
   
6. Keep your back straight to prevent lower back strain;
   
7. Stretching is entirely individual; realize your flexibility and work on your own limitations;
   
8. Do not compete in stretching. This will only cause injuries.

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