Stretching is that last puzzle piece to a well-formed fitness regime. When developing a stretching program it is important to consider and/or determine your goals. By doing this, you are able to come up with a plan of action that is fun for you. Exercise should be fun; if it isn't, then you are not going to do it.
Stretching is action that promotes and improves flexibility. Flexibility is measured by the ability to move a joint (the point where two or more bones meet) through its full range of natural motion. These motions are without pain, ache or discomfort. Nix that "no pain, no gain" idea.
The great thing about stretching is it can be done anytime and anyplace! For example, stretch while sitting behind the computer, watching TV, talking on the phone, when stiff and sore, before exercising, after exercising, or as an exercise itself -- think yoga or Pilates®.
Something else to consider when stretching is your muscles need to be warm. You would not think of eating a frozen dinner without popping it in the microwave would you? Well, it's the same here. Stretching cold muscles can do more harm that good as you can potentially tear and rip your muscles, as well as, put tremendous strain on your joints. Therefore, it is in your best interest to elevate your body temperature, and then you will be able to achieve the best benefits of your stretching program.
A note:
Stretch reflex? Simply put, this is a muscular automatic reaction, which prevents injury while stretching. Whenever a stretch is initiated, the first reaction of your muscle is to contract. This contraction is what helps to prevent injury, this is also, why bouncy stretches are risky -- you are engaging this constantly and setting yourself up for a possible muscle strain. Once you hold the stretch, the muscle begins to loosen and eventually relax.
Stretching Techniques:
Breathe! Breathe while you stretch, if not you will pass out. This is only to remind you; besides, it makes the stretch more effective.
Focus on your actions and on the muscles that you are in use. Try to stretch one muscle group at a time; for example, hamstring (back of thighs) then the calves. Doing this allows you to become familiar with the muscle and helps you to stretch properly.
Hold the stretch for 10 to 30 seconds or longer if possible. Consequently, your muscles get the time to "relax into the stretch" and give you the best out of the exercise.
Deliberate movements that are done gently to give you mild tension in your muscles, which is comfortable and easy to maintain.
Exit the stretch slowly, always!
Benefits of Stretching:
- Prevents injuries
- Increases and enhances circulation
- Relaxes your body
- Reduces muscular tension
- Improves posture
- Improves coordination
- Enhances performance
- Feels fabulous!
Safety Guidelines for Stretching:
- Do not force movements. If a natural position for your body causes discomfort; then you are probable overextending your limits.
- Avoid arching the back or hyperextension of the spine. (Remember only small amount of movement is necessary to maintain back health)
- Do not lock your joints; this prevents tearing of ligaments and connective tissue.
- Avoid unsupported forward flexion e.g. seated on the floor and bend forward ("nose to your toes") without your hands supporting you. Strains your muscles and ligaments.
Sample Stretching Program:
Starting with the top!
Neck
Drop head forward and to the center. Turn head to each side. Place your ear to shoulder (alternately). Perform half circles (forward only). All of these relaxes and relieves tension in the neck muscles.
Please note the reason for not "dropping" your head to the rear or doing full circles is this compresses the cervical discs, which can result in chronic injury.
Shoulders
Round out your shoulders. Place your hands shoulder height and put one hand around the wrist of the other. Now push you shoulders\back toward the rear: "round out." Relax your head and neck forward and hold for 10 seconds or more. Switch hands.
Back (lower)
One of the quickest and most effective stretches for this area is the "cat stretch." This exercise can be done standing or on all fours. However, "on all fours" -- on your hands and knees, may be contraindicated for some because of joint pain with knees and wrists. Therefore, here's the standing method.
Standing: feet shoulder width apart and facing forward. Hand on top of thighs; slide your hands down toward your knees and stop. Place hands behind your knees and curl your back up toward the ceiling with head falling forward (relaxing your neck). Hold this stretch for as long as you can stand it! Actually, hold it for about 20 seconds or more. Do not forget to keep you abdominal muscles tight (that is pull your navel to your spine).
Hamstring (back of thighs)
Lying on your back is the safest way to stretch and increase flexibility in this muscle group. While on you back place on foot flat on the floor and the other leg is raised to the ceiling and your hands are on your knee or calf (if you can reach it). Do not lock your knees. Slowly pull the raised leg toward you body until you feel tension in your hamstring. Hold it for about 10 seconds (or more) then pull that knee in about a half of an inch and hold for about 10 seconds (or more). If you are unable to reach your leg use a towel looped around your thigh to calve area. Switch sides.
Another method while standing is to elevate one leg on a low step or bench. Keep your knees slightly bent and hips squared forward. You hands should be on either side of the body on the upper regions of your thighs by the hip joint. Switch sides.
Quadriceps
Standing with your feet shoulder width distance apart. Hips squared forward, while standing close to a wall or some solid support. Lift right foot of the ground and hold with right hand (around your ankle please). Pull your foot toward your gluteus (buttock) and hold. Make sure your knee is "pointing" toward the ground. Switch sides. This exercise can also be done lying supine (face down).
Calves or Gastronomies
A simple flexion of the ankle joint will stretch this muscle. Stand facing a wall or other solid object. Push against the wall and plant your heel into the ground. Switch sides.
Alternatively, stand on a step and allow heel to drop down off the edge. Switch sides. For an even deeper stretch bend knee slightly and hold. This allows you to stretch the lower region of the calf muscles.
Shins (Tibialis anterior - front of the lower leg)
Stretch this area is good preventive medicine for shin splints. The objective is to for the top of the foot to go toward the ground. This can be done while standing or sitting. (Top of your shoe/foot on the ground.) Switch sides.
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