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Even better, stretch after your workout when your muscles are warm. Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance.
Research has also shown that stretching immediately before an event weakens hamstring strength. Also, try performing a "dynamic warmup. Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.
Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Skipping regular stretching means you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching. Bring movement into your stretching. Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements.
These types of exercises can also help reduce falls in older adults. Remember the "dynamic warmup": If you're going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, start out slowly and at low intensity to get your muscles used to it. Then speed up gradually.
If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.
Also remember that stretching doesn't mean you can't get injured. As we age, our joints lose range of motion. We can counteract this by stretching regularly. Even if range of motion in some joints is limited, stretching can help to improve this. Stretching can decrease back pain. This somewhat goes hand in hand with posture. If we have poor posture in the upper back, the lower back compensates and can develop pain.
Also, if we have tight hamstrings or hip flexors, the lower back compensates and can develop pain. Stretching the leg muscles and the muscles mentioned for posture will likely help to decrease back pain.
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