As the warmer spring weather approaches, our outdoor physical activities will be increasing.  Many of us will venture outside again to enjoy the nice weather and return to our favorite outdoor physical activities: long walks, jogging, softball, tennis and golf are a few to mention. 

One of the best ways to prevent injuries during all of our physical activities is to stretch properly.  Stretching should be done pre-activities and post activities.  In addition to warming up the muscles prior to any activity, stretching offers several other vital benefits, which are listed below.  

 

Benefits of Stretching:

1.  Increases flexibility and joint range of motion - this will improve daily function.

 
When stretching, it is best to do a dynamic warm-up first.  An example of a dynamic warm-up is walking with an arm swing just to get the blood flowing.  Each stretch should be held for a minimum of 30 seconds in a static position.  Remember - DON'T bounce when stretching because this can actually tighten muscles.  Also, focus on a pain free stretch; you shouldn't be wincing in pain!  Relax and use controlled breathing; don't hold your breathe.  Make sure to stretch both sides when stretching your limbs. 
 
Stretching can and should be done pre and post exercise.  A stretching routine should be done 3 times a week.  It can be done first thing in the morning or later in the day.  Ideally, an individual should try and stretch everyday for a few minutes. 
 
As you can see, proper stretching will allow you to enjoy all your outdoor physical activities.  So make sure to take advantage of the nice weather and stretch your way into spring!