All Articles are From The Stretching Class I Offer
Dec 2007-Aug 2008

Charles Hamby
Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Stretching activities are an important part of any exercise or rehabilitation program. They help warm the body up prior to activity thus decreasing the risk of injury as well as muscle soreness. The benefits of stretching are many and have been proven through various studies over time. Stretching benefits people of all ages, and is intended for the young as well as the old. According to the Mayo Clinic, the top five benefits of stretching include: increased flexibility and joint range of motion, improved circulation, better posture, stress relief and enhanced coordination.
Stretching is useful for both injury prevention and injury treatment. If done correctly, stretching increases flexibility which plays a key role in reducing the risk of injury. The reason for this reduced risk of injury is because muscles/tendons with a greater flexibility are less likely to experience pulls, stresses, strains or tears when used. Stretching is also thought to improve recovery from injuries and surgery and may enhance athletic performance. Additionally, increased flexibility of the neck, shoulders and upper back may improve respiratory functions. The down side to stretching is that some people have a more difficult time with flexibility than others, you won't be doing much to increase strength or lose weight, when first starting, you may be frustrated if you've lost some flexibility and it is definitely not a fat-burning activity.
Stretching can be an easy workout routine that will improve your flexibility and posture while helping to reduce your tension. The movements of a stretching workout need not be complicated. You move slowly into a stretch position and then hold it for a specified time. You need to include at least one stretch for each major muscle group including your butt, legs, abs, lower back, arms, shoulders and neck. Stretching can and should be worked into most other workouts, preferably after a warm-up when muscles are more supple and receptive to being stretched. Stretching should be done gradually over a long period of time and then maintained to prevent slipping back towards inflexibility. It is very important to relax during the stretching routine. It should not be a rushed event. This is a time to slow your breathing and to free your mind.

Stretches are either dynamic (they involve motion) or static (they involve no motion).
There are several different methods of stretching to include 1) Static stretching - Placing muscles on stretch and holding that lengthened position for a specified period of time. 2) Passive stretching - Similar to static, but involves a partner who provides an external stretching force. 3) Ballistic stretching - Incorporates repetitive, "bouncing" movements. Essentially, a person rapidly places a muscle or group of muscles on stretch, the muscle(s) reactively contract and the person then returns to the starting position. 4) PNF - This method of stretching is most familiar to people as "Contract-Relax". It involves excitation or inhibition of stretch reflexes to improve flexibility.