Stretching improves performace

There are many benefits of stretching but the key is you have to do it regularly. Stretching improves performance in athletic tests, but only if the stretching is done regularly (Shrier). You may not be the most flexible person initially but like anything the more you do it the better you will become. Most people know to do some type of warm-up before they exercise but the most important thing to remember is always stretch after your activity. Also worth noting is when you do stretch make sure you do it after some type of warm up. It's not a good idea to stretch cold muscles. 

Defined: Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.

Stretching before and after exercise is one of my favorite things to do. Not only does it feel great but it's also a form of mental meditation and a great cool down. Stretching will also help to decrease activity based injuries and help reduce muscle soreness the following day. When you stetch post workout you decrease the build-up of latic acid in the muscles. After an intense workout muscles need to repair themselves and realign. When you stretch a muscle, tension in the fiber increases, aligning the disorganized tissue in the same line-- like when you pull on a wrinkled shirt. In addition, it keeps blood flowing and tendons flexible (ask men). 

Listed below is some important stretching information from the MayoClinic. Some of the best athletes are also flexible so make sure you incorporate stretching into your regimen. 

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:
Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.

Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.

Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.

Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.

Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.

Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.

Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.

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