伸展是所有运动项目的重要部分。大多数有氧和力量训练项目都会导致肌肉紧绷和收缩。
运动后伸展有助于关节在整个关节活动度范围内运动，并促进肌肉血流。
一般来说，在运动后都需要伸展您的主要肌肉群。一些研究显示，临近体育比赛时进行静态伸展会降低运动员的竞技表现。
如果您不经常运动，您可能需要每周几次在短暂热身后做伸展运动，以维持柔韧性。
伸展时动作要轻缓。每个伸展动作保持 30 秒并自然呼吸。尽量不要憋气。不要弹振，也不要做让您感觉疼痛的伸展动作。伸展时会有紧绷感。如果您感觉到疼痛，说明用力过度。
以较低水平进行与特定运动或体力活动相似的运动（动态伸展）可能是静态伸展的有益补充，并可能有助于提高运动员的竞技表现。
April 08, 2022
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed Dec. 4, 2018.
- Physical activity and health. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/health/index.html. Accessed Oct. 9, 2017.
- Tips to help you get more active. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/tips-get-active. Accessed Oct. 10, 2017.
- Peterson DM. The benefits and risks of exercise. https://www.uptodate.com/contents/search. Accessed Oct. 9, 2017.
- Four types of exercise can improve your health and physical activity. National Institute on Aging. https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. Accessed Nov. 30, 2021.
- Peck E. The effects of stretching on performance. Current Sports Medicine Reports. 2014;13:179.
- AskMayoExpert. Physical activity (adult). Mayo Clinic; 2021.
- Tips for starting physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/tips-starting-physical-activity. Accessed Nov. 30, 2021.
- Thomas DT, et al. American College of Sports Medicine joint position statement. Nutrition and athletic performance. 2016; doi:10.1249/MSS.0000000000000852.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 30, 2021.