When to stretch? When not to stretch!

Why do we stretch ? We stretch in order to increase flexibility or ROM.    

When to stretch?  

1.  When flexibility is limited

2.  Motion is restricted

3.  Before and or after exercise to decrease soreness and as a way to prevent injuries

When not to stretch

1.  After a recent break

2.  When swelling or infection are present

3.  Tissue trauma is apparent, bruising etc.

4.  When individual already has too much flexibility or is hypermobile.

Stress-strain curve for connective tissue

Holding a stretch is referred to as static stretching, which is just one type of stretching.  With static stretching, the stretch is held for a period of time.   Muscles are like rubber bands they return to normal resting length when a stretch is not held long enough.  A stretch must be held long enough to move past the rubber band or elastic stage and reach the plastic stage.  The plastic stage means the muscle will hold the length it has gained from stretch after the force is taken away, in turn increasing the muscles length.

One last note...when you have enough range of motion or flexibility, stretching isn't really necessary and often creates instability.  Be mindful of why you are choosing to do what you are doing!