# data[].attributes.body
My knee has been feeling better so I've been able to perform more and more stretches this week. I've felt better each day as a result. I will continue this trend far after this project has come to an end.

# data[].attributes.body
This week I finally got my procedure down that will hopefully fix my knee and make it feel better. I have been unable to perform some stretches because they make my knee hurt, but nonetheless I still have stretched every night before bed. I have noticed how much more flexible I am and how much better I feel each morning.

# data[].attributes.attachment_link.readable_text
Do any of these lines sound familiar?

You have to hold a stretch to get the benefit.

Don't bounce in the stretch -- you'll tear your muscle.

If you don't stretch before a workout, you'll hurt yourself.

Well, they're all wrong. But first, there's a bigger question to answer.

Do You Need to Stretch at All?

It's a good idea, says the American College of Sports Medicine. The ACSM recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise.

Staying flexible as you age is a good idea. It helps you move better.

For example, regular stretching can help keep your hips and hamstrings flexible later in life, says Lynn Millar, PhD. She's a physical therapist and professor at Winston-Salem State University.

If your posture or activities are a problem, make it a habit to stretch those muscles regularly. If you have back pain from sitting at a desk all day, stretches that reverse that posture could help.

Simple Back Stretch

Exercise physiologist Mike Bracko recommends doing the "Standing Cat-Camel" as a work-related back stretch. Here's how:

Stand with your feet shoulder-width apart and knees bent slightly.

Lean forward, placing your hands just above your knees.

Round your back so that your chest is closed and your shoulders are curved forward.

Then arch your back so that your chest opens and your shoulders roll back.

Repeat several times.

If your job keeps you in the same position all day, Bracko suggests doing 2-minute stretch breaks to reverse that posture at least every hour.

Do You Need to Hold a Stretch to Get the Benefit?

Not necessarily.

Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch until it hurts.

But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout.

A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.

Continued

Here's a static version of the Cat-Camel:

Lace your fingers together and turn your palms to face outward in front of you.

Reach your arms as far as you can, curving your back and shoulders forward.

Hold for about 10 seconds.

Now release your fingers, and grab your wrists or fingers behind your back.

Raise your arms as high as you can behind your back without releasing your hands so your chest opens and your shoulders roll back.

With any stretch, static or dynamic, you should feel a stretch, but you shouldn't feel pain. So there is no need to stretch farther than the range of motion you typically need.

Should You Stretch Before Exercise?

Not necessarily. It's not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance.

Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles.

You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity. A good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or "butt kicks" (slowly jogging forward while kicking toward your rear end).

Start slowly, and gradually ramp up the intensity.

Should You Stretch After Exercise?

This is a great time to stretch.

"Everyone is more flexible after exercise, because you've increased the circulation to those muscles and joints and you've been moving them," Millar says.

If you do static stretches, you'll get the most benefit from them now.

"After you go for a run or weight-train, you walk around a little to cool down. Then you do some stretching. It's a nice way to end a workout," Bracko says.

Can You Stretch Anytime?

Yes. It is not a must that you stretch before or after your regular workout. It is simply important that you stretch sometime.

This can be when you wake up, before bed, or during breaks at work.

"Stretching or flexibility should be a part of a regular program," Millar says.

Sources

SOURCES:

Lynn Millar, PT, PhD, FACSM, department chairwoman and professor of physical therapy, Winston-Salem State University, Winston-Salem, NC.

Mike Bracko, EdD, CSCS, FACSM, sports physiologist and director of the Institute for Hockey Research, Calgary, Alberta.

Garber, C. Medicine & Science in Sports & Exercise, July 2011.

Marangoni, A. Work, 2010.

Ludewig, P. Occupational and Environmental Medicine, November 2003.

Perrier, E. Journal of Strength and Conditioning Research, July 2011.

Kistler, B. Journal of Strength and Conditioning Research, September 2010.

Fields, K. Current Sports Medicine Reports, May-June 2010.

Simic, L. Scandivanian Journal of Medicine & Science in Sports, published online Feb. 8, 2012.

# data[].attributes.attachment_link.title
Stretching: How to Stretch, When to Stretch

# data[].attributes.attachment_link.description
Do any of these lines sound familiar? You have to hold a stretch to get the benefit. Don't bounce in the stretch -- you'll tear your muscle. If you don't stretch before a workout, you'll hurt yourself. Well, they're all wrong. But first, there's a bigger question to answer.

# data[].attributes.body
So this week my knee was more painful then ever so I went to the doctors. Thankfully it wasn't a meniscus tear like I had originally thought, but it is still something that causes a lot of pain. Certain starches cause some pain in that area so I am trying my best to avoid irritating my knee while doing them. Although it was tough getting through the pain, I did not miss a day this week and kept stretching each night.

# data[].attributes.attachment_link.title
Fort Minor - "Remember The Name" (Lyric Video)

# data[].attributes.body
This week was a little more rough than previous weeks. I have a knee injury that is similar to one I had last year. Because of this I sometimes question if stretching each night is really benefiting me at all, but at the end of the day I know it benefits my overall well-being in the long run. Because of this I didn't stop stretching and haven't missed a day in a long time. Thankfully I was able to overcome that hurdle and continue to try and better myself each and every day.

# data[].attributes.body
This week was just like the one before, except I was able to convince one of my roommates to stretch with me each night. This motivated me as well as him to gain more flexibility and make stretching much more fun than just doing it alone. I will continue to recruit my roommate and try to get my other roommates to stretch with me as well. That way I can help improve my habit and also help them to be better as well.

# data[].attributes.body
This week was a stressful week for me, I had several tests and no motivation to study at all. But I buckled down and got through the week and can now enjoy my spring break. Besides some unneeded stress, I found that studying while stretching help me to retain some information better and sort of multitask as well. It made stretching more fun since I was so focused on studying that I didn't get bored doing the exercises. Even though this week is spring break I will make sure I don't forget to stretch each night.

# data[].attributes.body
If there was ever a week were I would have forgotten to stretch each night it would have been this week. Unfortunately I got sick this week and got a nasty cough as well as some body ache. The last thing I wanted to do after a long day was stretch before getting into my comfortable warm bed, but I didn't let being sick stop me. I still stretched the night before and even stretched a couple times during the day as well this week. Thankfully I was able to overcome this obstacle and not let it stop me from reaching my goal. Hopefully the coming weeks won't provide a hurdle like this one again

# data[].attributes.body
As the I come into week three of my new habit, a lot of great things have been happening to make me better complete my habit. For starters this week was conference for indoor track and field. Although I didn't do as well as I wanted to, stretching the night before and the next night the day after my race helped me to not be as sore and for my muscles to feel a little stronger as well. Something new that I have added to this habit is stretching in the morning as well. At the beginning of this project I said that I would do a make up stretch in the morning if I forget to stretch the night before. And now that I'm starting to stretch before my alarm I have not forgotten to stretch at night. So I have decided to start stretching in the morning to wake my body up for the day ahead.

# data[].attributes.body
This week already started off better than the last. I have felt less sore the next morning after track practices, also I am beginning to remember to stretch each night before my reminder goes off. There are still some days were I almost forget, but there not many. Every night I try to incorporate a new stretch into my routine and replace one that I've begun to be bored with. I've also begun using my foam muscle roller more often to help loosen me up before I begin. FYI: everyone should invest in a foam roller whether you're in athletics or not, it feels great to use on sore muscles.

# data[].attributes.body
My first week actually went pretty well. I did stretch most nights, but I did end up forgetting to do it one night. So I made up for it by stretching the next morning and again that same night so I didn't forget again. I notice I have been feeling much less sore in the morning and sleep a little better at night. I also found some new stretches that help me to not be so bored each night. I had a track meet friday and got back late friday night so I was sore and very tired, but I was able to motivate myself enough to stretch before I went to bed. I am excited to see how I continue to feel in the coming weeks and will try to continue to be better at remembering to stretch each night.
Edit: Forgot to add the picture of some new stretches I've been doing.

# data[].attributes.body
My goal is to stretch for at least 15mins each day before bed. I'm a track and field athlete, so stretching before bed will help my to reduce muscle soreness for the next day.