The Importance of Stretching

"If you focus on results then you will never get change. If you focus on change, you will get results." 

- Jack Dixon

Flexibility exercises can increase the range of motion throughout a joint. Increased range of motion can improve mobility in sporting events as well as everyday activities. Proper range of motion in the joints allows for the natural alignment of the body be maintained throughout the day, which may prevent or decrease pain or injury. (Article by Washington State University 2013)

Static: is the preferred method to create lasting lengthening of a muscle and surrounding tissue, which increases your available range of motion.

• Stretching can greatly help back pain
• Stretching can improve your posture
• Stretching is beneficial for arthritis

American College of Sports Medicine (ACSM) Guidelines for Flexibility Training

Activities: Perform a general stretching routine following exercises that have warmed up the body, targeting the major muscle and/or joint/tendon groups using static (non-bouncing) techniques. 

Frequency: At least 3 days per week

Intensity: Slowly stretching to a position of mild discomfort

Duration: Hold Stretch for at least 10 seconds, working up to 30 seconds

Repetitions: Perform each stretch 3-5 times