Written by: Jennifer Huang
Improve Flexibility & Prevent Injuries
Stretching is a crucial part of any fitness routine, helping to improve flexibility, reduce muscle tightness, and prevent injuries. However, incorrect stretching techniques can reduce its effectiveness or even lead to injuries. Follow this expert guide to maximize the benefits of stretching!
When to Stretch
Warm up first (3-5 mins) – Light movement increases blood flow, making stretching more effective.
Stretch before & after exercise – Ideally, stretch after warming up and again after your workout.
Short on time? – You can skip pre-workout stretching, but always stretch after exercising.
Stretch the muscles you just worked – If you're training different muscle groups, it's best to stretch them immediately after use rather than waiting until the end of your session.
Stretching is most effective when your muscles are warm!
How to Stretch Properly
Many people follow the "no pain, no gain" myth, pushing too hard during stretching. Instead, use this scientifically-backed method for better flexibility:
Stretch until you feel tension – Don’t force it. Go slightly beyond your comfort zone.
Hold for 20-30 seconds – Research shows muscles start relaxing after constant pressure for 15 seconds.
Consistency is key – Avoid moving back and forth while stretching. Inconsistent pressure reduces effectiveness.
Release for 2-3 seconds – Let the muscle briefly relax.
Repeat 2-3 times – This helps improve flexibility gradually.
What If Your Muscles Always Feel Tight?
If you frequently experience tightness, soreness, or discomfort, stretching alone may not be enough. This could indicate:
Some muscles are overworking due to uneven pressure distribution in your body.
Stretching only provides temporary relief because the underlying issue isn’t being addressed.
Osmosis Chiro can help identify imbalances in your body and suggest solutions to relieve pressure & prevent future injuries.
Struggling with long-term tightness or discomfort? Call us today!
Let’s prevent small issues from turning into big problems.