A few more precautions for a good stretch
If the muscle group being stretched isn ’ t 100 % healthy avoid stretching this area altogether . Work on recovery and rehabilitation before moving onto specific stretching exercises . 1 If , however , the individual is healthy and the area to be stretched is free from injury , then apply the following to all stretches .
Warm-up before stretching : Warming up before stretching does a number of beneficial things , but primarily its purpose is to prepare the body and mind for more strenuous activity . 2 One of the ways it achieves this is by helping to increase the body ’ s core temperature while also increasing the body ’ s muscle temperature . By increasing muscle temperature , you are helping to make the muscles loose , supple , and pliable . This is essential to ensure the maximum benefit is gained from your stretching .
Stretch gently and slowly . ( Avoid bouncing ): Stretching slowly and gently helps to relax your muscles , which in turn makes stretching more pleasurable and beneficial . This will also help to avoid muscle tears and strains that can be caused by rapid , jerky movements .
Stretch ONLY to the point of tension : Stretching is NOT an activity that was meant to be painful ; it should be pleasurable , relaxing and very beneficial . Although many people believe that to get the most from their stretching they need to be in constant pain , this is one of the greatest mistakes you can make when stretching .
Breathe slowly and easily while stretching : Many people unconsciously hold their breath while stretching . This causes tension in your muscles , which in turn makes it very difficult to stretch . To avoid this , remember to breathe slowly and deeply during your stretching . This helps to relax your muscles , promotes blood flow and increases the delivery of oxygen and nutrients to your muscles .
An example
Let ’ s look at one of the most controversial stretches ever performed and see how the above would be applied .
The stretch above has a reputation as a dangerous , bad stretch and should be avoided at all costs . So why is it that at every Olympic Games , Commonwealth Games and World Championships you see sprinters doing this stretch before their events ? Let ’ s apply the above checks to find out .
Firstly , consider the person performing the stretch . 3 Are they healthy , fit and physically active ? If not , this isn ’ t a stretch they should be doing . Are they elderly , overweight , and unfit ? Are they young and still growing ? Do they lead a sedentary lifestyle ? If so , they should avoid this stretch !
This first consideration alone would most likely prohibit 25 % of the population from doing this stretch .
Secondly , review the area to be stretched . This stretch obviously puts a large strain on the muscles of the hamstrings and lower back . So , if your hamstrings or lower back aren ’ t 100 % healthy , don ’ t do this stretch .
With the high occurrence of back pain among the population , this second consideration could easily rule out another 25 %, which means this stretch is only suitable for about 50 % of the population . Or , physically fit and healthy , injury-free individuals .
Then apply the four precautions above and the physically fit and healthy , injuryfree individual can perform this stretch safely and effectively .
Remember , the stretch itself isn ’ t good or bad . It ’ s the way it ’ s performed and who it ’ s performed on that makes it effective and safe , or ineffective and harmful .
REFERENCES
1 . Page P . Current concepts in muscle stretching for exercise and rehabilitation . Int J Sports Phys Ther . 2012 Feb ; 7 ( 1 ): 109-19 . PMID : 22319684 ; PMCID : PMC3273886 .
2 . Shellock F , Prentice W . Warming-up and stretching for improved physical performance and prevention of sportsrelated injuries . Sports Med . 1985 Jul- Aug ; 2 ( 4 ): 267-78 . doi : 10.2165 / 00007256- 198502040-00004 . PMID : 3849057 .
3 . Shrier I . When and whom to stretch : Gauging the benefits and drawbacks for individual patients . Phys Sportsmed . 2005 Mar ; 33 ( 3 ): 22-6 . doi : 10.3810 / psm . 2005.03.61 . PMID : 20086352 .
Brad Walker is often referred to as the " Stretch Coach " and has even been called the Stretching Guru . Magazines such as Runners World , Bicycling , Triathlete , Swimming & Fitness , and Triathlon Sports have all featured his work . Amazon ( author page ) has listed his books on five Best-Seller lists . Google cites over 100,000 references to him and his work on the internet . And satisfied customers from 122 countries have sent 1,000 ' s of verified customer reviews . If you want to know about stretching , flexibility or sports injury management , Brad Walker is the go-to-guy .
Join Brad in Sydney on April 5 & 6 for a 2-day hands-on in-person workshop where you ’ ll learn how to perform over 40 assisted stretching exercises that you can use in your practice .
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