Should you stretch before activity?

The age old belief that any stretching is good for you has been challenged in recent times. New beliefs propose that stretching may in fact increase incidences of injury due to the fact that the body is stretched beyond a natural position and also makes a person more prone to hyper-extension or joint miss-alignment. Is this true? Should you stretch before activity? Research shows that stretching in general is not good or bad. Instead emphasis is being placed on the right types of stretching and a few key points. Before you stretch there are a few factors you should consider. First, never stretch an injured area without a physician's advice. Always warm-up before stretching, this may involve light jogging on the spot with the goal of increasing the body's core temperature. This will make the muscles loose and more pliable, decreasing the chance of injury. Stretch slowly and gently, avoid bouncing, this can cause muscle tears and strains. Stretch only to the point of tension, stretching is not meant to be painful. When you feel tension, hold for around 10 seconds then relax and continue, never push to the point of pain. Breath slowly and easily. Often people subconsciously hold their breath; breathing will help blood flow and increase oxygen to the muscle groups. Finally, stretch all major muscle groups and their opposing muscle groups. Just because you think you may not be using a particular muscle group doesn't mean it shouldn't be prepared. Every muscle has an opposing muscle that works against it. Stretching correctly will be a great benefit to any sport or just to help keep your body in great shape. If you have any concerns always contact your physician first.

Standing Leg Stretch

You will need a rock or tree. If you use a rock, it needs to be at groin height. Facing the rock or tree, lift your right leg and rest the heel on the rock or the sole of your foot against the tree. Bend forward slowly from the waist and hold the stretch for about 30 seconds. Return to a standing position and repeat the stretch with your left leg.

Calf Stretch

Find a flat rock or stump that offers enough room for you to stand several inches off the ground. Stand on the rock and back your feet up so that your heels hang off the rock. Lower both heels until you feel the stretch in your calves. Raise both heels, then alternately lower your right then left heel, stretching each for 30 seconds. If you have a hiking partner, he/she can help you keep balanced.

Hamstring Stretch

Sit on the ground, legs extended in front of you. Pull one leg in toward your body as you would to sit cross-legged. Reach for your toes on the extended leg. Make sure to bend at the waist until you feel the stretch in the hamstring.