Skip to main content
Real reasons why you must STRETCH? 
When you stretch, your muscle lengthens. Muscle lengthening provides greater range of motion (ROM), which is important to  individuals who have decreased ROM due to injury, a sedentary lifestyle or aging. Increased flexibility will also decrease our chances of injury and helps to enhance sports performance.

A well-stretched muscle helps you in the process of recovery after exercise, ridding you of excessive muscle soreness. It also decreases your risk of injury as your muscle and surrounding areas of the muscles become supple and flexible. 
Perform Full Body 12 stretches at least 2 times per day, breathing gently throughout.
 Do not hold your breath while stretching.

 The 12 Stretches is part of the scientific research 
by Dr Dee Dee, as covered in this media coverage

MORE Benefits of Stretching 

- increases flexibility
- for rehabilitation,
- increases circulation - blood flow to the muscle increases after a long stretch
- stimulates digestion
- balances hormones 
- releases endorphins, brain chemicals i.e. "feel-good neurotransmitters." 
- improves posture
- calms the nervous system
- for good health
- for sports performance

Myths about stretchings
  • Stretch before or after exercise/sports?
Never stretch a muscle cold. Stretch your body when it is warm.
Break a sweat first with 5 minutes light dance around the house or 5 minutes of walking briskly or light jogging,  is a sufficient warm-up for stretching.

It is safer to stretch warm muscles. Warm muscles are more relaxed and supple.

  • Bouncing stretches?
Bouncing stretches are the in-thing in the Jane Fonda era. But fast forward to many scientific researches on stretches of today, NEVER bounce your stretch as it triggers the stretch reflex, which might result in a snap, which in turn will injure the muscles and tendons. It will also tend to cause muscle spasm. 

The Science of Stretch Reflex

The golgi tendon organ is a proprioceptor - a sensory organ that receives information from the tendon, that senses TENSION. If there is too much muscle tension the golgi tendon organ will inhibit the muscle from creating any force (via a reflex arc), thus protecting  you from injuring itself.

  • When do you stretch?
You can hold the stretch as STATIC STRETCH after your cooldowns.
Or you can move the stretch rhythmically as DYNAMIC STRETCH (normally seen in pre aerobics exercises) in your warm ups.
Dynamic stretchings has been shown to help prepare your muscles and is seen as your preparation to use the same muscles for your main segment of exercise. This may also help improve your performance in an sports or exercise.

In short, you will stretch a few minutes into AND after your workout.

Stretch your muscle until you feel tension
Hold stretch for 20 to 60 seconds. 
This is the safest way to stretch.
Do it gently allowing muscles and connective tissue time to “reset” the stretch reflex.

  • You should feel discomfort NOT pain during stretchings
Move into a stretch, and stop when you feel tension. Breathe deeply and gently while you hold the stretch for 15 to 30 seconds. Then relax. When you repeat the stretch, try moving a little bit further into the stretch during the second stretch.

  • Time to stretch?
- as warm ups and cool downs 
- when you are stressed...endorphins help!
- at the end of a hard day's work
- before you go to bed, to relax your body for sleep
- for efficient rehab
- for sports performance enhancement
Yours always in good health and happiness, 
Dr Dee Dee 

Dr Dee Dee Mahmood (PhD)is the Regional Head, Regional Alumni Ambassador Network and Associate Senior Lecturer at Edith Cowan University Australia. This multi award winning TEDx Speaker, Celebrity Exercise Physiologist,  Nutritionist  and Talk Show Host  is much celebrated for her numerous community health initiatives signature  programs : Fat2Fit Asia and Walking Football for Health. She conducts  synergy on community and corporate health and research collaborations internationally.  

Click here for  more articles, media coverages, profile and talk shows links:

Exercise Fun at Home with Dr Dee :

Go to Dee Dee Mahmood YouTube Channel for workoutvideos.Click
Dont forget to SUBSCRIBE for FREE.

Popular posts from this blog

I Am Dee Dee Mahmood

Profile Updated Apr 2022 Dr Dee Dee Mahmood(PhD) is the Regional Head, Regional Head (RAAN ECU) & A djunct Senior Lecturer (International  Collaborations) at Edith  Cowan University Australia.  An international multi-award-winning Celebrity Exercise Physiologist,  Nutritionist, TEDx Speaker & Talk Show Host. A Golden Key  Honour Society Scholar,  her  research on obesity was chosen for its impact on obesity in Asia and was accepted and presented at the President's Cup Award, American College of Sports Medicine Northwest Annual Meeting.  Ambassadors to brands like Reebok, Norwegian Seafood Council, Dr Dee Dee  has several signature communities-crossing-countries fitness research programmes to her name, Fat2Fit Asia and Walking Football4Health. Her research interests includes high intensity exercise, obesity,  metabolic health & weight management and walking football. This media darling conducts synergy on community/ corporate health and research collabor
What to do when you have MUSCLE CRAMPS or the Simpul Biawak"  Simpul biawak or leg muscle cramps happen when your muscle  contracts on its own involuntarily resulting in a spasm.  Why do I get cramps?  It is because of any of the following reasons:  -  your muscles are tired  - your muscles are overused -  your body is dehydrated - you lost much pottassium and magnesium affecting the way your muscles work - if you are 65 or older - you are at higher risk  to get muscle cramps - you have any of these conditions - diabetes or hypothyroidism - athletes performing in a high intensity, long duration sports What to do? -  Immediately stop the activity that triggers the cramp.  - Dont go against the cramps. - Breathe gently through your nose and exhale through your mouth. - Lightly stretch the muscles following the directions of the cramp and once cramps has subsided, stretch slowly against it.  - Only lightly massage the area while s