Total Fitness Network : Stretch & Strengthen : Warm Up Before Working Out: You'll maximize performance!

By Therese Iknoian

There are those days when stretching seems like an unnecessary burden. Ok, already, I've done the aerobic exercise. Can I go home now?

The truth is, a few minutes of stretching—if done correctly—could save us a whole lot of misery someday from sprained ligaments or pulled muscles. So why don't we stretch? For one, "someday" is so intangible. It could be tomorrow. It could be five years from now. But it's not here and now. And, two, the results from stretching can't be shown off in a sleeveless shirt or bathing suit. Out of sight, out of mind.

Stretching for most of us doesn't mean doing the splits or plopping our chest on the floor while sitting with legs straddled wide. What we're talking about is functional stretching: stretching for mobility in everyday tasks, for joint range of motion (like twisting maneuver while grabbing the seat belt), and for less chance of injury from activity.

A tight muscle is usually a weak muscle. Our bodies, they're pretty savvy machines. For example, the tight muscle might be trying to protect the joint it moves from injury. If the muscle is tight, we can't move the joint as far. Until of course we stretch to catch the high ball, sprint to the finish, or try to match the instructor's kicks.

Also, muscles shorten as they fatigue during exercise. That's why we want to stretch afterwards—to get them back to the pre-workout lengthened position for normal range of motion. More workouts without stretching means more shortening. You don't stretch because you're tight, but the more you don't stretch, the tighter you get. Viscious circle.

"Warmup" is not synonymous with "stretches." Warming up comes before stretches. Think of your muscles as taffy (your choice of flavors). When taffy is cold, it snaps and cracks if you bend it. When it's warm, it's soft and pliable. Basically, after a long day at the office, we're nothing but cold taffy. Warm up your taffy with a few minutes of your activity at a lower level before you stretch. Your muscles will thank you.