Stretching is not only the main method to increase one of the cornerstones of physical fitness - flexibility - it also improves circulation, reduces stress and can relieve pain in tense muscles.
That's why medical and fitness authorities recommend regular stretching as a vital part of every exercise routine.
Unfortunately many of us have been taught incorrect techniques that actually decrease flexibility and can create injury.
Stretching myths that have been passed on by gym teachers and coaches hinder your fitness, so it pays to learn the truth and stretch correctly for a more limber, stronger body.
Myth #1 - The purpose of stretching is to lengthen muscles Exercise and everyday activities contract muscles.
Without stretching they'll shorten and limit your range of motion.
But muscles can't lengthen more than the connective tissue, called fascia, which covers them.
Stretching correctly frees the many layers of fascia that exist in and around the muscles and also aligns the collagen fibers within the fascia so your muscles will be more effective.
Myth #2 - The better the stretch, the more you feel Sometimes stretches feel great, but there are many times that an effective stretch doesn't feel like anything at all.
"Go for the burn," is incorrectly advised.
Burning indicates that the connective tissue within the muscle is tearing, and that makes it even less flexible.
Focus on your alignment when you stretch and stop before any feeling of burning or pain.
Even if you feel nothing, you are getting benefit.
Myth #3 - Hold each stretch for 30 seconds Rather than holding a stretch for a certain period of time and moving on to the next stretch, try to feel for a release.
If you are stretching "just right" you'll feel the muscle and connective tissue soften or lengthen so you can stretch a tiny bit farther.
That's more effective than counting each stretch.
Myth #4 - Stretching is a good way to start exercise If you stretch when cold, you're more likely to strain a muscle or tear connective tissue.
Always warm up, such as walking or gentle hopping or jogging, before stretching.
To get the maximum benefit of lengthening and aligning fibers, stretch at the end of your workout.
Myth #5 - Stretching is the only way to become flexible Stretching is the most recommended way to gain flexibility, but you can use unstructured movements to gain similar results.
Experiment with different movement forms like ecstatic dance, Feldenkrais, Continuum, and undulations.
They will increase your flexibility well beyond traditional stretching and improve your ability to move in all activities.
Subtle changes to stretching that conforms to the newest information about muscles and connective tissue will add profound dimensions to your flexibility.
Let go of the myths and rules that stretch in a strict, two-dimensional way.
Instead become more aware of your alignment and sensations and, little-by-little, you'll gain range of motion and comfort that's impossible with old-fashioned, ill-informed stretching techniques.
That's why medical and fitness authorities recommend regular stretching as a vital part of every exercise routine.
Unfortunately many of us have been taught incorrect techniques that actually decrease flexibility and can create injury.
Stretching myths that have been passed on by gym teachers and coaches hinder your fitness, so it pays to learn the truth and stretch correctly for a more limber, stronger body.
Myth #1 - The purpose of stretching is to lengthen muscles Exercise and everyday activities contract muscles.
Without stretching they'll shorten and limit your range of motion.
But muscles can't lengthen more than the connective tissue, called fascia, which covers them.
Stretching correctly frees the many layers of fascia that exist in and around the muscles and also aligns the collagen fibers within the fascia so your muscles will be more effective.
Myth #2 - The better the stretch, the more you feel Sometimes stretches feel great, but there are many times that an effective stretch doesn't feel like anything at all.
"Go for the burn," is incorrectly advised.
Burning indicates that the connective tissue within the muscle is tearing, and that makes it even less flexible.
Focus on your alignment when you stretch and stop before any feeling of burning or pain.
Even if you feel nothing, you are getting benefit.
Myth #3 - Hold each stretch for 30 seconds Rather than holding a stretch for a certain period of time and moving on to the next stretch, try to feel for a release.
If you are stretching "just right" you'll feel the muscle and connective tissue soften or lengthen so you can stretch a tiny bit farther.
That's more effective than counting each stretch.
Myth #4 - Stretching is a good way to start exercise If you stretch when cold, you're more likely to strain a muscle or tear connective tissue.
Always warm up, such as walking or gentle hopping or jogging, before stretching.
To get the maximum benefit of lengthening and aligning fibers, stretch at the end of your workout.
Myth #5 - Stretching is the only way to become flexible Stretching is the most recommended way to gain flexibility, but you can use unstructured movements to gain similar results.
Experiment with different movement forms like ecstatic dance, Feldenkrais, Continuum, and undulations.
They will increase your flexibility well beyond traditional stretching and improve your ability to move in all activities.
Subtle changes to stretching that conforms to the newest information about muscles and connective tissue will add profound dimensions to your flexibility.
Let go of the myths and rules that stretch in a strict, two-dimensional way.
Instead become more aware of your alignment and sensations and, little-by-little, you'll gain range of motion and comfort that's impossible with old-fashioned, ill-informed stretching techniques.