STRETCHING
The debate and research about stretching is still going on, can it help prevent injuries, does it improve flexibility, when is the best time to stretch, how long should a stretch beheld for to be effective to what is the best type of stretching static, dynamic or proprioceptive neuromuscular facilitation (PNF) stretching and pre or post exercise stretching are all just some of the questions being debated and researched.
From my personal perspective the benefits although not seen over night but over time will be seen from improved flexibility, joint range of motion to muscle tone.
So do we have the time in our ever increasingly fast paced life styles to stretch, the answer is simply YES. How often have you said to yourself “I don’t have time”, yet we always find time to sit down to watch our favorite sporting event or programme on the T.V or listen to our favorite piece of music. The perfect time to unwind and get even more out your stretching.
:Simple tips for stretching:
1. Correct Technique: A very important aspect when performing any stretching is posture and technique. Bad posture or technique can lead to injury, having your Personal Trainer, Physiotherapist, Massage Therapist or Health Professional clearly demonstrate the stretch and having them check your posture and technique will help you avoid any possible injury occurring. Remember don’t rush your stretching routine, take your time and relax.
2. Only stretch to the point of tension:Stretching should be pleasurable, relaxing and not painful. Never stretch beyond what is comfortable, doing this will avoid the bodies nature defence mechanism, the stretch relax. The stretch reflex protects the bodies muscles, tendons and ligaments from being over stretched by contracting the involved muscle or muscles preventing the stretch from occurring. Remember stretch to the point of tension and not beyond.
3. Breath normally: A common habit most of us do is to hold our breath when stretching, the trick is to catch yourself and breath as normally as possible. Holding ones breath only helps to causes muscle tension. Slow easy breathing promotes muscle relaxation. Remember slow and easy breathing is the key.
4. Balance: With any physical activity there is not just a select few muscles involved but almost all the bodies muscles will be involved. For each muscle or group of muscles action there is a muscle or group of muscles opposing their action. The best example of this opposing actions is the Quadriceps and Hamstring muscle groups both resisting each others actions. Imbalances in the strength and flexibility between them can result in injury (a strong Quadriceps is often the cause of an injury in a weak inflexibly Hamstring). Remember stretch your muscles in their opposing groups is important in keeping you both flexible and supple.
5. Warming up: A cold muscle can be liked to an old dry rubber band that without first warming it up it will simple snap. Warming up before stretching is essential to ensure the muscles are loose, supple and pliable thus ensuring the maximum benefit is gained from your stretching. Remember a 5 to 10 minute warm-up will improve stretching ability.
6. Pre and Post exercise stretching: Both have their benefits but have totally different purposes. Pre exercise stretching benefits are still being debated plus the type of stretch be it static, dynamic or PNF. Pre exercise stretching lengthens the muscles, tendons and ligaments all increasing joint range of motion to ensure movement without restriction. Post exercise stretching also being hotly debated, aids primarily in the repair and recovery helping to prevent muscle stiffness and tightness and the effects of delay onset muscle soreness. Remember stretch with exercise to improve movement and aid with recovery.
7. One BIG NO NO. Its NOT the time to start stretching when you have strained a muscle or sprained a ligament in the acute stage as this may well aggravate the injury. Only start stretching the injury muscle or muscles in the recovery phase of your treatment when advised to by your Health Professional. However in order to help maintain flexibility and strength the stretching of your bodies other muscles is recommended. This will decrease stiffness and soreness from the altered biomechanics that results from muscle guarding, a nature function designed to help protect the injury area.
STRETCHING
“MAKE IT PART OF YOUR LIFE TODAY”
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