Most people know they could reach their fitness goals faster if they stretched, but few people truly love it.  As a result, they don’t devote enough time to actually stretching, let alone reading and learning about when and how to stretch for maximum benefit.  How can you make the most out of the limited time you have to stretch?

1) Be like warm spaghetti – Try to bend cold, dry spaghetti, and it snaps in two.  But hot, cooked spaghetti can run circles around your fork.  Muscles are like spaghetti – it’s best to stretch them when they’re warm.  Whether you’re running or biking, it’s best to stretch at the end of your workout, rather than before you start.  If you’re lifting weights, you could either stretch for the last 10-15 min of a 1 hour workout, OR include 1 minute of stretching after every 2 or 3 strength exercises.

2) Undo sitting – Among those who’ve developed the habit of stretching regularly, I most often see people stretching their calves and hamstrings. And these muscles absolutely are important.  However, some of the muscles that are most stressed by our many hours of sitting are our wrists, chest, front of the shoulders (anterior deltoids), and hip flexors.  Consider adding 1 or 2 stretches for each of these muscles to your routine.

3) Protect your back – Many exercisers are surprised to learn that touching your toes is NOT a great way to stretch your hamstrings, since it involves too much forward flexion of the spine.  A better option is to stand and put one foot up, while facing a wall.  Any stable object will work – a step, a weight bench, a plyo box, a sturdy chair, even a stack of old phone books.  Then reach UP toward the wall in front of you, not down toward your foot.  It sounds like it would be easier than trying to touch your toes, but it’s actually more challenging for the hamstrings, while putting less strain on the back.  And of course, if you are recovering from a back injury, be sure to have all your healthcare providers (such as your chiropractor, your physical therapist, and your personal trainer) work as a team to select the best list of stretches and exercises, customized for you.