Frequently Asked Question About Stretching

FAQ ABOUT STRETCHING

Q| What is Stretching?

A| Stretching is a physical exercise, that can be passive or self, elongation of the muscles or tendon deliberately that have pathologically shortened or tightened. 

Q| Why should I follow a stretching program?

A| Performing regular exercise is beneficial for healthy well-being, but most of us find it difficult to carry out a full workout due to some reason, then following the simple stretching program can be helpful. 

• These stretching exercises are usually performed as a warm-up or cool-down at the beginning

• or end of a workout session, but can also be performed on their own if time is tight due to a busy schedule. 

• Regular and controlled stretching improves and maintains flexibility and mobility, corrects poor posture, reduces the risk of injury, relieves pain, and also helps to counteract the effects of aging.

Q| Is stretching like yoga or Pilates?

A| Many people misunderstand stretching with yoga or Pilates. 

• Yoga helps to improve flexibility for the positions of meditation, whereas Pilates concentrates on increasing strength and control of the torso. 

• Unlike yoga and pilates, stretching is different, it aims to improve the alignment of the body, improve posture, and encourage better mechanical movement of the joints, thus helping in reducing wear and tear.

Q| What happens when I stretch?

A| To maintain a healthy body you need strong muscles, tendons, bones, and ligaments.

• When you perform stretching, the pull of your muscles is felt on your bones.

• Muscles are connected to bones by tendons, and the pull of stretch helps the tendons remain flexible, thereby preventing injuries.

• There is a bone-to-bone connection through the ligament that holds the skeleton together. 

• The main aim of stretching is to elongate the muscles and tendons while protecting the ligaments. 

• Focused stretching helps align the spine and balance the muscle groups that are prone to become shortened by gravity as time passes.

Q| Does everyone benefit from stretching?

A| Yes. Everyone regardless of age, gender, or fitness level, can benefit from stretching.

• Stretching not only helps to relieve muscle stress and tension, but also energizes the mind, body, and spirit along with improving flexibility and circulation. 

• Stretching consists of exercises that are simple and can be performed almost anywhere.

Q| When should I avoid stretching?

A| Avoid stretching an injured area or when stretching is painful causing discomfort.

Q| What should be the duration of stretching?

A| As there is no such ideal duration given, 10 – 30 seconds for static stretching is suggested with a frequency of 2-3 times for each stretch.

Q| What Precautions should I take when stretching?

A| Never overstretch your muscles as that may cause injury, avoid bouncing, hold your stretch for 20-30 sec., focus on major muscles.

Q|When should I avoid stretching?

A|Avoid stretching in the following conditions:

• Synovial effusion
• Recent fracture
• Sharp pain while doing stretch
• Inflammation in the tight tissue
• Infection over tight tissue
• Immediately after dislocation
• Edema
• Osteoporosis
• Hemophilic joint
• Hemarthrosis
• Malignant tumors
• Flail joint
• After joint arthroplasty
• Neuropathic joint
• Unhealed scars
• Unhealed burns
• Chronic rheumatoid arthritis

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