Does Stretching Elongate Muscles?

Your muscles are encased in tough connective tissues -- the fascia -- which determine the extent to which the muscles can grow. Performing stretching exercises that put your fascia and muscles under pressure can cause the tight muscles to lengthen. Static stretches are especially effective because they allow your muscles to relax and elongate. Stretch and hold your muscles in the stretched position for 30 to 60 seconds for optimum results.

Overview of Stretching Exercises

• Stretching is an essential component of any effective exercise routine. You can perform simple stretches as warm-up exercises prior to a major workout -- in which case they enhance flexibility and prevent injuries during the main calisthenics. Also, you can undertake stretching exercises as independent workouts to engage various muscles in your body. The right mix of different stretches can result in many advantages -- muscle recovery after extreme workouts, improved stability and posture, increased range of motion during other workouts and improved blood circulation.

Stretching Exercises: Fascial Stretching

• Myofasical stretches -- stretches that engage the fascia -- reduce the constrictive effect of fascia, thereby allowing your muscles to expand, leading to elongation in the long term. You can design these stretches to target the calves, hamstrings, quads and biceps. You can use foam rollers, dumbbells and muscle exercise machines, such as the exercise bike, stair climbers, leg press and calf-raise machine, to stretch your muscles to achieve elongation. For example, get on the stair climber and walk on it, flexing your ankles progressively with every successive step; this stretches your calf muscles.

Stretching Exercises: Static Stretches

• Static stretches entail stretching a specific muscle as far as it is comfortably possible and holding it in the stretched position for 30 to 60 seconds before releasing it. Examples of static stretches include squatting, sitting on the floor with your legs spread and lowering your body in an attempt to kiss your knees, diagonally stretching one of your arms across the body as you bend, and touching your toes as you bend over. Another static stretch is the standing chest stretch, which entails standing with your legs apart and drawing your shoulders backward and downward as you raise your chest.

Stretching Tips and Warnings

• Before performing stretching exercises with a view to elongating your muscles, consult your doctor for medical evaluation and advice. ACE warns against overstretching your muscles, as this could cause injuries -- immediately halt the stretch when you experience any pain. Perform warm-up exercises such as jogging, swinging hands and mild stretches. Breath steadily during the stretching exercises to ensure adequate air floor and blood circulation for optimal muscle activity.