|
You are here: Home --> Top Tips --> How to Stretch
How to Stretch
Stretching is not meant to be stressful. It is peaceful, relaxing and non competitive. It is an important link between the sedentary life and the active life. It keeps muscles supple, prepares you for movement, and helps you make the daily transition from inactivity to activity without undue strain. It is especially important if you run, cycle, workout at the gym or partake in any form of exercise because these activities promote tightness and inflexibility.
This doesn’t mean stretching is only for those who engage in exercise. Whether you sit at a desk all day, dig ditches, do housework or stand at an assembly line you should be stretching to get the most out of your body. And it can be done regardless of age or flexibility.
When to stretch
Stretching can be done at any time you feel like it: at work, in the car, waiting for a bus, even walking down the road. Stretch before and after physical activity but also during the day. It should be part of your daily life, for example:
 In the morning before the day starts
 At work to release tension
 When you feel stiff
 When watching TV or listening to music
 After sitting or standing for a long time
Why stretch
As well as easing muscular pain, stretching also relaxes your mind and tunes up your body. You will find that regular exercise will help with the following:
 Help coordination by allowing for freer movement
 Increase range of motion
 Help prevent injuries such as muscle strains
 Help increase flexibility and make exercise easier
 Feel good!
How to stretch
If you stretch correctly and regularly you will find that every movement you make becomes easier. Good stretching does not include bouncing so please do not bounce while holding a stretch! It will take time to loosen up tight muscles or muscle groups, but this is quickly forgotten as you start to feel good.
The Easy Stretch
When you begin a stretch, hold for 10-15 seconds in the “easy stretch”. This is the point where you feel a mild tension. Relax as you hold this stretch and you should feel the tension subside. If it doesn’t, ease off slightly until the stretch is comfortable.
The Developmental Stretch
After the easy stretch, move a fraction further until you again feel mild tension. This is the developmental stretch which will help fine-tune the muscle and increase flexibility. Hold this for a further 10-15 seconds, without bouncing. Again, the tension should diminish. If the tension increases or becomes painful, you are stretching too far!
Breathing
Your breathing should be slow, rhythmical and under control. If you are bending forward in your stretch, exhale as you bend forward and then breathe slowly while you hold the stretch. Do not hold your breath.
Counting
Initially, silently count the seconds for each stretch. This will ensure you hold the proper tension for a long enough time. After a while, you will be stretching by the way it feels.
The Stretch Reflex
Any time you stretch the muscle fibers too far (either by bouncing or overstretching) there will be an involuntary reaction causing the muscle to contract. This causes pain as well as physical damage as the muscle fibers tear. This in turn leads to scar tissue forming in the muscle, with a gradual loss of elasticity. The muscle will become stiff and sore. You will in fact be tightening the very muscle you are trying to stretch all by bouncing up and down or stretching too far.
No Gain with Pain
We’ve all heard the idea of “no gain without pain” and many of us have grown up associating pain with physical improvement. Stretching, when done correctly, is not painful. Learn to pay attention to your body, for pain is an indication that something is wrong.
You will find that your flexibility will naturally increase when you stretch, first in the easy and then in the developmental phase. By stretching regularly and staying relaxed, you will be able to go beyond your present limits and come closer to your personal potential.
[Top]
|
