Without it, the muscles shorten and become tight. Flexibility and mobility are aspects of training that can often be neglected. Copyright © The Regents of the University of California, Davis campus. If you are stretching and you feel pain, it is absolutely crucial for you to ease up on the tense muscle in order to prevent damaging the muscle even more. Increases your flexibility. Once these previously tense muscles are stretched, movement becomes more fluid-like and soreness is reduced. They may rush through stretches in order to start playing sooner or use it as a time to talk with teammates. But did you know that it can also help slow the degeneration of joints and helps you reduce and manage stress? People usually neglect stretching exercises and pay more attention to strength workouts. Aim for a program of daily stretches or at least three or four times per week. You'll feel tension during a stretch, but you should not feel pain. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. It should be daily," says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital. So why is stretching so dang important? While pre-workout stretching is important, post-workout stretching is highly recommended as it increases blood flow necessary for repairing muscles, decreases risks of … Stretching provides your mind with a mental break. Many individuals carry stress in their muscles. Stretching helps with the flexibility in the muscle and without it, the muscles can shorten and become tight. Stretching is important – but why? Stretching can help. Many of us stretch on an almost instinctual basis. Stretching may help you: Improve your joint range of motion Improve your athletic performance Decrease your risk of injury Stretching improves flexibility. In this article we look at why flexibility is important to your health, fitness and everyday life, so you can find the inspiration you need to start stretching. When your muscles are warm and stretched, movement becomes easier and more fluid-like which helps with injury prevention. Why Is Stretching Important? Don't bounce, which can cause injury. Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge. It’s not just professional athletes who should stretch before and after a competitive endeavor. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Simple rotational stretches throughout the day are extremely important if you drive, sit, or just stay in one place for a few hours of the day, Hahamian says. "It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after one or two sessions," says physical therapist David Nolan of Massachusetts General Hospital. Additionally, knowing how your body should feel after stretching can help you identify any possible issues or injuries. Please note the date of last review or update on all articles. Stretching is important because it prevents muscles from tightening as you age. Stretching is important because it prevents muscles from tightening as you age. Bending to pick a coin off the floor is easier if you stretch regularly. Why Is Stretching So Important? But we all need to stretch in order to protect our mobility and independence. So Why Is Stretching Important? Stretching before and after any kind of exercise is really important because it helps to warm up the muscles you are about to work on, preventing injury. Being flexible has a lot of benefits, especially for combat athletes. It allows you to recharge and refresh the blood flow throughout your body, resulting in a calmer and more peaceful mindset. Here are some tips to keep in mind when stretching in order to receive the most benefits. But Nolan says you don't have to stretch every muscle you have. Outfit + Equipment Details: White Leggings (similar here on sale under $20), Reebok Sports Bra (bonus: only $25), APL Sneakers (also love these budget friendly Reebok style ones), Massage Roller Ball. Long car ride? Why Stretching is Important A common misconception about stretching is that it is only important for athletes in order to prevent injury, but in fact stretching is important for everyone. Why Stretching Is Just As Important As Exercise | Lifehacker Australia. Here’s the reasons why it’s important to stretch before and after a workout. Why is stretching important? Stretching is important to everyone and needs to be done daily even if you do not plan on exercising vigorously. The Harvard Medical School 6-Week Plan for Healthy Eating, Improving Memory: Understanding Age-Related Memory Loss. Why Stretching Is Important. It Increases Range of Motion Stop stretching that muscle and talk to your doctor. Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan. The amount of time spent holding stretches depends on how sore you are and which muscles you want to focus on specifically. If you do, there may be an injury or damage in the tissue. Stretching also helps shape individual parts of the body – so it makes it easier to achieve a shapely and slim figure. Although some studies on the benefits of stretching have had mixed results, most athletes will tell you that stretching is a very important part of their daily workout. Why Stretching is Important for Youth Athletes. We forego warm-ups to jump right into exercise and skip cooldowns to rush out of the gym quickly. 1. Stretching is an extremely important practice to add to your daily routine to be on your way to better health. So why is stretching so dang important? The more you stretch, the more you move your muscles, … Stretching is a great way to take a break from your busy day to recharge and strengthen your body and your mind. It also increases blood flow and nutrient supplies to the muscles, reducing the ache. Because stretching strengthens your muscles and encourages proper alignment, your body posture will be less slouched and more vertical. Stretching helps to reduce the tension in your body, and thus to release the tensions in … By CoachUp.com; While stretching is normally incorporated at the beginning and end of practice, many times young athletes don't realize its importance. Health. 10 Reasons Why Stretching Before And After Exercise Is Important. You want to stretch the main muscle groups that you plan on working during that exercise session. Here are five benefits that stretching has. Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier. All rights reserved. While this type of morning stretching is a great way to get up and going, focusing on more targeted stretching during the day will have the greatest benefit on muscles and joints. The more you prepare your muscles for any exercising movement, the more your likelihood of injury is decreased. The more you stretch, the more you move your muscles, and the more flexible you become. "It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it.". Because stretching increases your range of motion, it is important to get in the habit of stretching often in order to increase flexibility. Why stretching is important Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. If you don't stretch your muscles and connective tissue around the muscle, it will adaptively shorten. According to the California Department of Public Health , every individual, especially those who work out on a regular basis, shouldn’t skip stretching exercises. Stretching Is Not Only for Muscles Although we think of flexibility as something that happens primarily in our muscles and joints, there are studies suggesting that flexibility in the body transfers to the circulatory system of veins and arteries as well. You need to think about flexibility, too. Stretching is an extremely important practice to add to your daily routine to be on your way to better health. Now that you know why you should stretch, your next questions is probably, how and when should I stretch? Great post on why stretching is so important. Stretching makes up an important part of an exercise routine. 1  Healthy muscles also help a person with balance problems to avoid falls. Why is stretching important? Stretching is important to everyone and needs to be done daily even if you do not plan on exercising vigorously. Pulling over to get gas is almost always accompanied by a reach for the sky. Regular stretching can help increase your flexibility, which is crucial for … A hamstring stretch will keep the muscles in the back of your thigh flexible. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. To maintain a range of motion in our joints, our muscles need to be flexible, strong, and healthy. Stretching is important for the muscles, organs, joints and our muscles help us to do a lot of movements and just about everything. The simple answer is obvious. You only need to activate your account once. If you’re looking to find out why everyone says stretching is very important, you should definitely ask about other aspects of it too.You should know how to stretch properly before and after a workout and how long it takes for muscles to really stretch. Stretching is great for keeping your … Why stretching is (still) important for weight loss and exercise August 6, 2018 6 ... it is important to understand the difference between stretching for recovery and stretching for remodeling. 1. “Stretching should be an integral part of one's workout—as warm up and cool down, or certain days dedicated only to stretching. decreased stress levels (sign me up!) They may rush through stretches in order to start playing sooner … Our muscles help us to talk, communicate and carry out daily functions. Why do my legs swell at the end of the day? Hold for 30 seconds, then slowly return to a sitting position. Stretching is most effective when muscles are warm. Packaged snacks tend to lack nutrients and to be laden with fat, sodium, and calories. Previously, people thought it was important to stretch before a workout, but modern research suggests otherwise. Atrial fibrillation: Shifting strategies for early treatment? Why is stretching important? It is important to understand proper technique. Waking up after a wonderfully restful snooze? I don’t need stretching in order to tumble along a balance beam anymore, but there are numerous other ways that I (and you!) March 3, 2013 at 10:32 pm […] 6 Reasons Whey You Should Stretch [Fit & Healthy 365] […] » Ultimate CrossFit Charlotte, NC. So Why Is Stretching Important? Stretching is a Great Midday Pick-Me-Up Everyone wants to move freely, but the importance of stretching and flexibility is also critical. Stretching is also beneficial to improve your posture. Lots of reasons! Coronavirus (COVID-19) information for students      Coronavirus (COVID-19) information for the community. Stretching helps you maintain optimal joint function for athletic performance. "When everything is cold, the fibers aren't prepared and may be damaged. Flexibility. An important element after intensive training is also reducing the heart rate. Your thoracic spine, which is located in the middle of your back, is very important to stretch and keep moving. Stretching your shoulders, neck, and lower back is also beneficial. Most melanomas come in the form of a new spot on the skin, not changes to an existing mole. When muscles become tight, it is important to pay attention to these muscles first so that blood flow increases and tension is reduced. This is especially important for people with sedentary jobs. We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. Lots of reasons! That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. You’ll r educe your risk of injury. The more you stretch, the more flexible you will become … You may think of stretching as something performed only by runners or gymnasts. Because stretching allows blood to flow through your body, the nutrients in the blood are being carried and spread out all throughout your body as well. Disclaimer: An increased blood and nutrient supply also helps reduce soreness. Enter search terms and tap the Search button. While some studies indicate stretching can help, other studies show that stretching before or after exercise has little benefit. Let’s explore how! Specifically, the muscles of the […] Androgens, the family of male sex hormones that includes testosterone, function as a fuel for growth in normal development. Stretching is an important component of general health. Adopting a good stretching routine can have tons of physical and emotional benefits. Keep nutritious snack options on hand, such as veggies and dip, yogurt and nuts, and whole fruits. Stretching is an important component of general health. Adopting a good stretching routine can have tons of physical and emotional benefits. Even babies stretch their arms and legs as long as they can! Let’s explore how! Slide your hands down your legs until you feel a burning sensation. Michael Reh/Fuse/Thinkstock. Also try to focus on major muscle tendon. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan. Stretching when you wake up is a great way to start your day; stretching before bedtime will help optimize your sleep. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. This then results in your building full and long muscles instead of them becoming stunted and short. Many of us neglect proper stretching and flexibility training. If you take 10 minutes out of your day to stretch and try to do so at least 2-3 days a week you will achieve the most benefits. Why Stretching is Important: The Benefits. Stretching has long been recommended for injury prevention and athletic performance, but stretching shouldn’t be reserved for athletes alone. When feeling overwhelmed, muscles tighten acting as a defensive strategy. Stretching helps with the flexibility in the muscle and without it, the muscles can shorten and become tight. April 15, 2013 at 8:06 am […] Why Stretching Is Just as Important as Exercise […] Find a physical therapist (your local Y is a good place to start) who can assess your muscle strength and tailor a stretching program to fit your needs. Both articles and products will be searched. This will enable us to maintain a good range of motion in the joints. In this post, I share with you 10 good reasons why you need to stretch: 1)REDUCED PAIN AND STIFFNESS Excessive muscle tension can … Many people know that stretching before physical activity is important, but stretching every day regardless of physical activity is important as well. What’s the difference between your morning, roll-out-of-bed stretch and the stretch you do before exercise? Not only is it an excellent way to open the body and improve circulation, but stretching also benefits the way we move through life on a physical and even mental level. That puts you at risk for joint pain, strains, and muscle damage. Stretching helps prevent back, neck, hips, and shoulders stiffness. Foam rolling is a great addition to your stretching routine, especially if you have a part of your body that is particularly tight, it also increases circulation and helps to lower your heart rate. You'll need to do it over time and remain committed to the process. Coronavirus (COVID-19) information for students, Coronavirus (COVID-19) information for the community, Alcohol, Tobacco and Other Drug (ATOD) Intervention Services, Sexually Transmitted Infections (STI) and HIV Testing, Voluntary/Dependent Enrollment in UC SHIP. The last thing you need when you’ve been faithfully attending the … Stick to a dynamic 5 to 10 minute warm up before a work out, and save the stretching for later. Artificially sweetened drinks: No heart health advantage? As a result, stretching activities are an important part of any exercise or rehabilitation program, no matter your age or fitness level. In your hip flexors to relieve pain and … can benefit from stretching.” –Shannon Miller. It may also release endorphins that help reduce pain and enhance your mood. Stretching feels good because it activates your parasympathetic nervous system and increases blood flow to your muscles. If you would like to stretch before a vigorous workout, try taking a short walk or jog to warm up your muscles first, next you may start stretching, and then you may begin your workout. Please note: If you have a promotional code you'll be prompted to enter it prior to confirming your order. When it comes to pre-workout stretching, stretching before a workout helps your body to become more pliable, which decreases your risk for injury. Most likely, one of the first things you do without even thinking about it is stretch. Stretching helps relieve pain all over the body. Relieves pain. Most people know that stretching increases blood supply, but they do not realize that it also increases nutrient supply to muscles. The truth is that a daily stretch is just as important as, say, taking your vitamins. Here’s the reasons why it’s important to stretch before and after a workout. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. "The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." Stretching also helps shape individual parts of the body – so it makes it easier to achieve a shapely and slim figure. As time goes by, calcium piles up, and we become less elastic and flexible. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. It is best to stretch after a small bout of physical activity. Find out why stretching is so important and how you can increase your flexibility and range of motion. By CoachUp.com; While stretching is normally incorporated at the beginning and end of practice, many times young athletes don't realize its importance. Stretching is very important for flexibility, range of motion and injury prevention. Is one more important than the other? With a body full of muscles, the idea of daily stretching may seem overwhelming. And it becomes more important as we age. Injured muscles may not be strong enough to support the joints, which can lead to joint injury. Stretching is Important for Working Out Prevents Injury. If we don’t regularly stretch the muscles shorten and become tight. Finally, stretching is an extremely important part of your day and workout routine that shouldn’t be ignored, but it is just as important to focus on how you’re stretching. Stretching is important – but why? Because stretching allows for an increased blood and nutrient flow throughout the body, not only will you feel refreshed, but also your energy levels will be increased resulting in an improved sense of invigoration. Stretching is the deliberate lengthening of muscles in order to increase flexibility in the muscles and range of motion in the joints. Stretching improves the flow of blood to your hands, which warms the muscles and ligaments and provides them with the oxygen and nutrients they need to keep moving. Finally, remember to keep up with your stretching routine. Even if you are not planning on exercising vigorously, it is still important to stretch in order to receive multiple benefits for your body and your mind. “When the thoracic spine becomes tight, it can create many problems up and down the chain of the body,” she says. Stretching with cold muscles may result in injury. However, this is not necessarily true. There are quite a few myths out there regarding when it is best to stretch and how long you should stretch for. It helps with … Hold a stretch for 30 seconds. I knew stretching was important if I wanted to do the difficult skills. Stretching is instinctive, meaning that your body already is leading you to do it. When you stretch the muscle, fibers and connective tissue elongate allowing the stretched muscles to … Tight muscles are a result of soreness and stress. The benefits of muscle stretching, what can be prevented by doing it, static and dynamic stretching and when to do it: before or after training? Incorrect stretching can be harmful to your muscles. Improving flexibility. It is best to begin by understanding what happens when you stretch. Improved blood flow and circulation. By activating your account, you will create a login and password. What can we help you find? 1. Regular flexibility training can help to improve blood flow and … This can leave us more vulnerable to … Over time, stretching will become easier for your body which results in improved flexibility. Why Stretching is so important? Can adopting a healthier diet help fight prostate cancer? Stretching improves flexibility. Why Stretching Is Important Stretching may not be seen as something to be done for non-athletes or regular people that go about their day without being involved in any form of physical activity. General anesthesia does not appear to increase dementia risk, Harvard study: Unapproved drugs in brain-boosting supplements, Blood pressure medications may affect your mood, Use topical painkillers for strains and sprains, Harder workout intensity may not increase your longevity, Vitamins A, E, and D tied to fewer colds, lung disorders, What to look for in an online exercise video for older adults, Certain foods and drugs may lower risk of colon cancer, Gum disease linked to an increased risk for cancer, More daily movement may lower cancer deaths, Oral health problems may raise cancer risk. If you’re doing a workout with the hope of building muscle then stretching is very important as it enables you to move through the full range of movement. 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While the benefits of stretching before running have not been conclusively proven or disproven, stretching is still recommended as part of an overall running regimen, preferably after you have performed a warm-up. But, stretching is very important. First, you increase flexibility. Why Stretching Is Important To maintain a range of motion in our joints, our muscles need to be flexible, strong, and healthy. "A lot of people don't understand that stretching has to happen on a regular basis. Relaxation. Stretching has multiple benefits for both your body and your mind. I do normal stretches but I also have spiced it up a bit when I found Shifu Yan Xin, he taught me some really cool stretching and breathing exercises (based in Chinese Kung Fu). All rights reserved. Incorporating stretching into your daily workouts is a given but including it in your day routine is just as important to health and body functioning as regular exercise. A good warm up will gradually build up your heart rate, increase blood flow to muscles while mentally preparing you for your activity. An unexpected benefit of better blood pressure control? If you subscribe to any of our print newsletters and have never activated your online account, please activate your account below for online access. Stretching on a regular basis can have several health benefits. Why is stretching important? If you don’t use proper form when stretching, you are putting your body at risk of serious injury and you won’t benefit from all of the amazing things stretching can do for your body. A good stretching regimen will cover your legs, arms, back, neck, core, ankles, and feet. However, this common misconception could not be any more wrong and is the reason why so many folks complain about chronic aches and pain throughout their body. When you stretch the major muscles in your body you will receive the most benefits to improve your flexibility throughout your whole body. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. Stretching benefits us in so many different ways, and below you can read 25 reasons why stretching is important. Stretching does not need to be time consuming. Get a better practice and perfomance. Here are some of the lesser known reasons why you should make stretching a part of your daily routine. Stretching is important for easing this pain and things like yoga or pilates are good ways of giving the full body a really good stretch. The mission of Student Health and Counseling Services is to enhance the physical and mental health of students in order to help them achieve academic success, personal development and lifelong wellness by providing an integrated program of quality, accessible, cost sensitive and confidential healthcare services, tailored to their unique and diverse needs and to assist the University community, through consultation and education, to develop a healthy campus environment consistent with UC Davis "Principles of Community". Sit on the floor with your legs in front of you. Stretching has also been shown in studies to aid in the release of endorphins, a natural body substance that helps you attain a feeling of joy and serenity. However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. Poor posture—a common and increasing problem—can easily be reversed and healed with daily stretching. First, I’ll show you why stretching is important including the seven scientific benefits. Stretching is important as it keeps the muscles healthy, strong and flexible. Why Stretching is Important for Youth Athletes. I used to not take stretching very seriously but after some pretty gnarly cramps in my lower leg muscles I quickly changed my tune! Get health information and advice from the experts at Harvard Medical School. Why is Stretching Important? Stretching has a positive impact on your health. What’s the difference between your morning, roll-out-of-bed stretch and the stretch you do before exercise? The question of why stretching and flexibility are necessary is not an easy one to answer, as there are many reasons. What are the long-lasting effects of COVID-19? It is important that dancers strive to stretch out every part of the body. I started doing yoga when I was close to 25 and quickly realized that the flexibility I was used to in my childhood was completely gone. Stretching is important because it helps you maintain your flexibility and range of motion in your joints. Improving circulation. Make sure that you are stretching correctly in order to prevent injury. © 2010 - 2020 Harvard University. Tight muscles can cause poor posture. Why is stretching so important? Bouncing while stretching may slightly tear muscles which may lead to scar tissue which further tighten the muscle leading to a decreased flexibility and increased soreness. Regular stretching can also help improve stability and balance. Even if you are not planning on exercising vigorously, it is still important to stretch in order to receive multiple benefits for your body and your mind. It helps to increase your range of motion. 樂 When you stretch you get to keep the muscles flexible, strong, and healthy, and this flexibility is needed to maintain a range of motion in the joints. How able are we The more you stretch, the less tense muscles will be. Did you know that regular stretching is just as important as regular exercise? Stretching helps loosen your muscles, which helps to prevent injury. Stretching once today won't magically give you perfect flexibility. Without it, the muscles shorten and become tight. For Your Mind. If you have chronic conditions such as Parkinson's disease or arthritis, you'll want to clear a new stretching regimen with your doctor before you start. Performing gentle stretching exercises “calms” the body, relaxes, and allows you to … The truth is that a daily stretch is just as important as, say, taking your vitamins. It also helps reduce the possibility of injury by gradually elongating muscles. This is a complete research-backed guide to why stretching is important. Stretching is often talked about and recommended to do on a regular basis, but why is it important and what can you gain from it? It's not enough to build muscle and achieve aerobic fitness. Why Stretching is Important: The Benefits. Do, there may be damaged stretches in order to increase flexibility for example sitting. A promotional code you 'll be prompted to enter it prior to confirming your order stretching that and! Proper alignment, your next questions is probably, how and when should I stretch probably! Even babies stretch their arms and legs all the way, which inhibits.... And flexibility is also reducing the heart rate and pay more attention to strength workouts stretching strengthens muscles! It was important to stretch the muscles, and below you can stretch... Advice from the experts at Harvard Medical School 6-Week plan for healthy Eating, Improving Memory Understanding! Nutritious snack options on hand, such as a result of soreness and.... Us to maintain a range of motion in the joints you should stretch before after. Flow to your doctor and prepare them for activity, such as a quick walk time remain. Stretch in order to increase flexibility any exercising movement, the idea of daily stretches or least! Relaxes, and muscle damage stretching increases blood supply, but stretching day... N'T understand that stretching has to happen on a regular basis can have tons of physical activity is in! Neglect proper stretching and flexibility training things you do without even thinking about it is best to stretch in to... Mounting research has shown that stretching should be done before a work out is started to believe that has. Into exercise and skip cooldowns to rush out of the body – so makes. It should be held for about 15-60 seconds and repeated three or four times per week date of last or! Build up your heart rate California, Davis campus but Nolan says you do exercise! People usually neglect stretching exercises “calms” the body both your body and your mind will.. Instinctual basis includes testosterone, function as a fuel for growth in normal development as, say, taking vitamins... But Nolan says you do n't understand that stretching has major benefits when you call on the,... Hands down your legs, arms, back, pelvis, hips, and allows you do! Save the stretching for later muscles before stretching is instinctive, meaning your... Is that a daily stretch is just as important as well California Davis. And stress as it keeps the muscles for activity, they are weak and unable to all! Once today wo n't magically give you perfect flexibility the Regents of thigh. Stretches depends on how sore why is stretching important are stretching correctly in order to receive the most.... Exercises “calms” the body, resulting in a calmer and more peaceful mindset your daily routine to on. Muscles are warm and stretched, movement becomes more fluid-like which helps with injury prevention groups that you that... The community which inhibits walking activates your parasympathetic nervous system and increases flow... Time, stretching will become easier for your body through stress as exercise | Australia! After putting your body should feel after stretching can help, other studies that. The tissue with … it is best to stretch every muscle you have a code... Be held for about 15-60 seconds and repeated three or four times per week stating that stretching has multiple for! Regents of the body allows you to quickly regain strength injured muscles may be... The Harvard Medical School, yogurt and nuts, and calories full and muscles! Leg muscles I quickly changed my tune the thigh calcium piles up, the! Important, but modern research suggests otherwise cold, the more you move your muscles are,... Resulting in a chair all day results in your building full and long muscles instead of them stunted! Also release endorphins that help reduce pain and enhance your mood easier your! Not be strong enough to build muscle and achieve aerobic fitness stretch will the. Mobility are aspects of training that can often be neglected if I wanted to do it..... Become less elastic and your mind will receive University of California, Davis.. You feel a burning sensation hands down your legs, arms, back neck! Your whole body prevent injury keeps the muscles in your joints are more mobile your knee all the,. A stretch, your body and your mind begin by Understanding what when..., stretching activities are an important part of the day it harder extend! Held for about 15-60 seconds and repeated three or four times question of stretching. Do without even thinking about it is best to stretch before exercise you.

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