Muscle Stretching

Stretching and flexibility training

Stretching reduce the likelihood of injury. It can help improve strength, movement and ultimately performance.

These are the reasons both professional athletes and recreation exercisers stretch off.

Remember, this advice isn't exclusive. Aim to read as much as possible on the subject of stretching and flexibility.

Know your stretches

Essentially there are two forms of stretching:

Passive - relaxed, static stretches through a full range of motion (ROM).
Dynamic - a full ROM is achieved through continuous muscular contractions. i.e. Fast arm swings, high kick drills etc.

Influences on your flexibility

Long periods of inactivity and a person's body type (muscular build and bone structure) are the two main influences in determining your range of motion. Bone, joint and ligament connections around a muscle group effects the natural flexibility of the performer. Up to 50% of a joints ROM is influenced by it's bone and ligament structure!

Improving your range of motion

Everyone, regardless of their exercising goals should include some form of stretching within their routine. To gain greater flexibility follow these simple rules:

• Always spend 5 - 10 minutes warming the whole of the body up before you begin to stretch ANY muscle group.

• Aim to perform 2 - 3 static stretches on each major muscle group directly after your warm up, concentrating on the areas you will later exercise.

• Hold each stretch for 20 - 30 seconds.

• Cool down stretches - performed after you've exercised - can be held for longer (up to 60 seconds).

How to stretch particular muscles / muscle groups:

Stretch your back
Stretch your calves
Stretch your chest
Stretch your hamstrings
Stretch your neck
Stretch your quadriceps
Stretch your shoulders
Stretch your triceps