Self Help Guides
Tips for Stretching
The aims of stretching are to gently lengthen muscles before and after any form of exercise and to improve tissue elasticity and flexibility. If done correctly, stretching will help prevent injury and increase athletic performance.
The following key points should be remembered whilst stretching:
Begin with gradual mobility exercises with all the joints, ie simply rotate the wrists, bend the arm and roll your shoulders. This will allow the body's natural lubrication (synovial fluid) to protect the surface of your bones at these joints.
Always warm up your body prior to stretching, as this increases blood flow around the body, which in turn makes the muscles more supple.
After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramp and dizzy spells.
If you're wet and sweaty, take a bath or shower then stretch, as the hot water will help relax the muscles, and prevent you from catching a chill.
Never bounce whilst you stretch, unless you are doing specific stretches for certain sports, ie ballistic stretching for martial arts.
Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds.
Whilst stretching you should feel some slight discomfort, if you don't feel anything, then you may be doing the stretch incorrectly, or simply the muscle has eased off.
Stop immediately if you feel severe pain.
Remember to breath regularly and rhythmically. Do not hold your breath.
If you have a bad memory, start with your legs and work up your body in order not to miss out any of the stretches.
