By Dr. Michael T. Lu –
You may think that stretching is just something to be done if you have a few extra minutes before jumping on the treadmill. The main concern is exercising, not stretching, right?

Although studies about the benefits of stretching are mixed, stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury.

Stretching can help improve flexibility. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching also increases blood flow to the muscle.

If your current stretching routine doesn’t appear to improve overall flexibility, then you may want to consider making some changes. The American Council on Exercise warns against stretching cold muscles and promotes warm-up activities before stretching.

Traditional stretches such as bending over to touch your toes or stretching out your legs on a fence may be part of your pre-exercise routine, but this type of stretching, also known as static stretching, increases your risk of injury and does not promote flexibility.

Use these tips to keep stretching safe:
• Focus on major muscle groups. When you’re stretching, focus on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders.
• Don’t bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle.
• Hold your stretch. Hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Breathe normally as you stretch.
• Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far.
• 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 most benefits by stretching regularly, at least two to three times a week.
• Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi or yoga, for instance, may be a good way to stretch.

You can stretch anytime, anywhere. Just follow these tips to do it safely and effectively.

Dr. Lu is a board certified, fellowship trained orthopedic surgeon and member of the Human Motion Institute at Raritan Bay Medical Center.  He specializes in all aspects of shoulder and elbow surgery, including fracture care, joint replacement and arthroscopic surgery. He has an office in Woodbridge, NJ. The Institute is a comprehensive musculoskeletal program dedicated to returning patients to normal activities quickly and safely with help from a nurse navigator who guides patients and their families through surgical care. To make an appointment, call 855-5-MOTION.