Warming Up vs. Stretching

Do you think that "warming up" and "stretching" are the same thing? They actually produce very different results. Warming up involves muscular contraction. Stretching involves the opposite - relaxing and lengthening the muscles. Flexibility is the result of stretching. Flexibility equips you with mobility to move freely in a variety of directions by developing elasticity in the muscles and range of motion within the joints. Being flexible allows you to change direction quickly and bounce back with ease after a fall.

How To Stretch:

Stretch by feel, not by force. You can feel a stretch happening when you notice a tingling sensation in the affected muscle(s). Stretching over a period of time will increase your muscles' resting length. Caution: Your ligaments and tendons have little elasticity. Only your muscles are elastic and tend to return to their original length.

If you feel pain - behind your knee for example - back off on the stretch. You've gone too far! Instead, move very slowly into your stretches, feel for that tingling sensation, breathe into your stretches and don't bounce.

While there are several ways to acquire flexibility, the most practical stretches are performed statically and are within the capabilities of most people. Hold your stretches for at least 15 seconds, or as long as possible. Include stretches for the back and front of the thighs (hamstrings and quadriceps), hip flexors (on front of the hip), buttocks (gluteals on back of hip), shins and calves.