STRETCHING

Why stretch?

Stretching prepares you for your workout or activity. By being more flexible you are less likely to sustain an injury during a workout, plus you can improve your range of motion.

Stretching also helps the muscles to recover from the workout.

You must never stretch a cold muscle.

Prior to any physical activity/exercise, you should warm-up first. For example a brisk walk, a very light jog or and gentle continuous mobility movements for approximately 5-10 minutes depending on your fitness level and/or physical capabilities.

You should at least stretch the muscles primarily involved in the activity if you have time constraints although we recommend full-body stretches.

There are two main type of stretches; Dynamic stretches and Static Stretches

Recent research suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for warming up. By contrast, static stretches are more appropriate for the cool down. However this is not conclusive.

1. Dynamic Stretches

This involves moving parts of your body and gradually increasing the range, speed of movement, or both. Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. Perform your exercises (leg raises, arm swings) in sets of eight to twelve repetitions.

2. Static Stretches

We will look at static stretching it is an easy kind of stretch to do, and is often recommended as a way to stretch before and after vigorous exercise. Its goal is to gradually increase stretching ability and lengthen muscles, and stretches can be done by anyone, and modified according to flexibility.

After a warm up and mobility exercises static stretches should be held for 8 seconds ideally standing.

If incorporated in cool down static stretches should be held for approximately 20 seconds. Ideally seated or lying down only when you are appropriately cooled down, i.e. your heart rate is around the same tempo as it was before you began physical activity.

Static Stretches

Chest Stretch
Place hands on base of lower back
Squeeze shoulders blades/elbows together
Feel mild tension
Do not lean forward
Feet approximately hip width apart
Knees soft (slightly bent)

 

Upper Back Stretch
Interlink hands and reach out elbows soft
Round the shoulders
Feel mild tension
Do not lean forward
Feet approximately hip width apart
Knees soft (slightly bent)

 

Triceps Stretch
Place one hand behind your head betweens shoulder blades
Gently ease back elbow with other hand
Feel mild tension
Feet approximately hip width apart
Knees soft (slightly bent)
Repeat with other hand

 

Quadriceps Stretch
Place one hand on solid supporting object (wall)
Take right leg with right hand, bring that foot behind
Keep both knees together
Supporting leg knee soft (slightly bent)
Body & hips face forward
Repeat with other leg

 

Hamstring Stretch
Stand with your feet shoulder-width apart,
Right foot extended half a step forward.
Keeping the right leg straight, bend your rear leg,
Rest both hands on the bent thigh.
Flat back
Body & hips face forward
Repeat with other leg

 

Calf Stretch
Hands on hips
Foot alignment approximately hip width apart,
Take your left foot back, point both feet forward
Heels flat on the floor
Right leg bent
Lean forward aiming to keep a straight line with your heel, hip and head
You should be able to look down over your knee, you can see the tip of your toe

 

Glutes and Hamstring Stretch
Lie down on the floor with one left leg straight.
Bend your other leg and guide it across your body,
Hold the knee down toward the floor with your hand. (The knee doesn't need to touch the floor if you're tight.)
Place your arm not holding knee comfortably beside you and turn your head away from bent knee
Try to keep your right shoulder on the floor