In last week’s Fit Tip we gave you ten reasons why you need a personal trainer to get amazing results, fast.
This week we teach you how to perform stretching techniques for both pre- and post-exercise that will help you get maximum efficiency from your body for your desired activity.
Why Stretch?
There are three important advantages to stretching that will make your exercise activities most enjoyable:
- Stretching not only prevents injuries, but is also helpful during the treatment of injuries.
- If performed properly, stretching increases flexibility, which directly translates into reduced risk of injury. The reason is that a muscle/tendon group with a greater range of motion passively, will be less likely to experience tears when used actively.
- Stretching can help improve recovery and can enhance athletic performance due to improved biomechanical efficiency.
What Type of Stretching is Right For Me?
Static Stretching is the technique most commonly known, and is the method recommended for the majority of athletes and fitness buffs as it’s the least likely to cause injury. Static stretching is performed by slowly moving a joint towards its end-range of motion.
How Do I Stretch?
Note: A set of 3 to 5 stretches is likely sufficient to get the maximum out of your routine. During each stretch a gentle “pulling” sensation should be felt in the desired muscle.
Technique:
- Hold the position for 15-20 seconds.
- Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle.
- Begin with the neck and progress down to the feet. This enables you to take advantage of flexibility gains from the previously stretched muscle groups.
- Alternate between agonist and antagonist muscle groups (eg. triceps and biceps), and alternate sides.
- Stretching should be done pre- and post-workout. The post-workout stretch is beneficial in aiding recovery. (For those recovering from injuries, cold packs can be applied to sore areas.)
Did You Know?
To get the maximum benefit from your static stretching routine while minimizing injury, stretching should be done as part of your warm-up and cool-down. The increased blood flow to the muscles aids in the flexibility gains from stretching and is an important component for injury prevention.
Strong, Fit and Injury-Free
Within each session, each subsequent stretch of a particular muscle group may seem to progressively give more flexibility. Following these stretching tips will not only help you remain strong and flexible, but most of all, injury-free.
