:: Stretch as often as you exercise
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Stretch as often as you exercise
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When and how often
"Stretch as often as you exercise," Dr. Jan Vahlen recommends. "Most experts recommend a cool-down period anyway after exercise. Going into your stretches after your workout is a good way to cool down."
Ideally, stretch twice every time you exercise — briefly after a warm-up and more thoroughly after your workout. But if you're like a lot of people, clearing your schedule for the workout itself is a feat. You may not feel as if you have time to stretch twice during your exercise.
"If you're only going to stretch once during your workout, do it afterward," Dr. Vahlen advises. "It's best to stretch after exercise, when the muscle is warm and more receptive to stretching."
Keep in mind that if you plan to stretch only after your workout, warm up a little more slowly. Increase the intensity of the activity more slowly than you would have if you had stretched your muscles at the beginning of the exercise. For example, if you go for a bike ride or a walk, start off slowly before increasing your pace. When you're finished and your muscles are warm, you can do your stretches.
If you're not a regular exerciser, you can still benefit from a regular stretching routine. Try to stretch at least three times a week to maintain flexibility.
If you exercise routinely but have a problem area, such as tightness in the back of your leg (hamstring), you might want to stretch every day or even twice a day.
No gym required
Stretching is something you can easily do anytime, anywhere — in your home, your office, or even when you're traveling. Remember that you're aiming to stretch at least three times a week. If you can't get a full workout in, you can still benefit from stretching at least that often.
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