Don't Neglect Your Stretching

Many of you have heard me on the thread to make sure you are taking that rest day to stretch. I truly believe it's so important to your overall success each round of whatever program you are doing. If you're using any of the Beach Body programs, you've already experienced stretching when you are about to work out and stretching when you're cooling down. There is a reason why we warm up a little (get the blood flowing) before we ever do any actual stretching.

I found this question and answer on a fitness blog that I thought you might find interesting.

Ask a Fitness Expert: The Great Stretching Debate
by Sarah Brown

Dear Sarah, I don't understand the debate about stretching. I used to stretch before a workout because when I am limber, I find it easier to run. Then I heard you aren't supposed to stretch before a workout as you could pull something when your body is "cold." How does this make any sense when there are workouts entirely focused on nothing but stretching? When should I stretch?
Many thanks,
Chris

Dear Chris,
While most fitness experts would agree that the best time to stretch is when your muscles are warm, there is stretching and then there is s-t-r-e-t-c-h-i-n-g.

In recent years, stretching has been credited on its own as a form of exercise to increase health and well-being. Also, people are encouraged to stretch at their desks and on long airplane rides. And keep in mind, animals stretch instinctively. Ever watch dogs or cats wake up from a nap? They stretch their legs and torso before setting themselves in motion.

Light active stretches are an essential part of the warm-up before your workout. Active stretching uses motion and momentum to extend the muscle. Examples of active stretches include joint rotations (i.e. ankles, wrists, shoulders, waist etc), arm swings, and leg swings to get the blood moving. This site has some suggestions on how to warm-up.

The kind of stretching that could hurt your muscles before you work out is passive stretching. Stretching cold muscles can result in microscopic tearing of the tissue, which makes it difficult for your muscles to generate the power necessary for the exercise ahead. Save the passive stretching for after your workout.

Passive stretching extends the muscle in a held position for 30 seconds to 2 minutes after your workout and/or in between exercises. Passive stretching is the key to recovery of the muscle tissues that have been held under a continuous load.

Both active and passive stretching are forms of physical exercise that elongate the muscles.

The benefits include:
Increased physical efficiency and performance
Decreased susceptibility of injury
Increased muscle resiliency, coordination and power
Increased blood flow to the joint structures, and improved circulation
Improved posture and muscle balance
Enhanced nerve/muscle impulse coordination and velocity
Increased joint lubrication
Reduced physical stress

Improved mobility helps you to perform everyday tasks such as bending over and picking up a bag of groceries. Stretching feels good, and it sends you body a signal to relax. Don't we all need a little more of that?

Sarah