How often and when should you stretch?
The other day, I was presenting to my patients in my chiropractic office in Livermore on how to correct their posture and protect their backs. I went over my favorite stretches for the neck, mid back and lower back that are convenient to do virtually anywhere. One of my patients asked what my advice was on how many times to stretch and when was the best time which was a really important question. Most people are misinformed about stretching and can actually hurt themselves if not done properly. That is why I make sure stretching is a part of the care of my patients as it is works on the glue of the spine (ligaments).
So here are the general rules:
- The best time to stretch is first thing in the morning, after lunch (before starting your second half of the day) and at night. It is also important to stretch after exercising and after a warm up and before your exercise. If you are in pain, then it is better to stretch more frequently such as once every hour to couple of hours.
- The rule in stretching is to make sure to breath during a stretch. The best way to lengthen a muscle and relax the joints is to inhale before the stretch and exhale as you stretch which will allow for a bigger and better stretch.
- How long you hold a stretch is also crucial. If a stretch is held for only a couple of seconds, the benefit of stretching is very minimal. I always recommend my patients to hold their stretch for at least 10 seconds and up to 30. This way, the blood flow can reach the muscle and ligament providing more oxygen to the joint and a more effective stretch.
The other tip I remind my patients is that if it hurts to stretch, STOP. Perhaps, the stretch is not being performed correctly or maybe there is an underlying injury in the joint that will only worsen if the stretch is forced. In most cases, stretching is not painful but beneficial! It loosens up your joints, brings more blood flow to your muscles, wakes you up and makes you feel good!
For more information on proper stretching, ligament care and corrective care contact us.
