When to Stretch
As most of you may know, it is important to stretch both before and after exercise.
But when else should we stretch and what type of stretching is best for a particular purpose?
Here are some suggestions for when to use the different types of stretches:
For warming up, dynamic stretching is the most effective, while for cooling-down, static, passive, or PNF stretching is best. For improving range of movement, try PNF and active isolated stretching; for rehabilitation, a combination of PNF, isometric, and active stretching will give the best results.
So when else should we stretch?
Stretch periodically throughout the entire day. Its is a great way to keep loose and to help ease the stress of everyday life.
Sequence
When starting a stretching program it is a good idea to start with a general range of stretches for the entire body, instead of just a select few.
The idea of this is to reduce overall muscle tension and to increase the mobility of our joints and limbs.
The next step should be to increase overall flexibility by starting to extend the muscles and tendons beyond their normal range of movement. Following this,we work on specific areas that are tight or important for our particular sport.
Once we have advanced beyond improving our overall flexibility and are working on improving the range of movement of specific muscles, or muscle groups, it is important to isolate those muscles during our stretching routines.
To do this,concentrate on only one muscle group at a time.
Hold, Count, Repeat
For how long should I hold each stretch?
How often should I stretch?
For how long should I stretch?
“For how long should I hold each stretch?”
This question causes most conflict.Some text will tell us that as little as 10 seconds is enough. This is a bare minimum: 10 seconds is only just enough time for the muscles to relax and start to lengthen.
For any real benefit to our flexibility we should hold each stretch for at least 20-30 seconds.
“How often should I stretch?”
The beginner should stretch each muscle group 2-3 times. However, if we are involved at a more advanced level in our sport we should stretch each muscle group 3-5 times.
“For how long should I stretch?”
For the beginner, about 5-10 minutes is enough, and for the professional athlete, anything up to two hours. If we feel that we are somewhere between the beginner and the professional, we should adjust the time we spend stretching accordingly.
Please do not be impatient with stretching. Nobody can get fit in a couple of weeks, so do not expect miracles from a stretching routine.
Looking long term, some muscle groups may need a minimum of three months of intense stretching to see any real improvement.
So stick with it- it is well worth the effort.
Posture
Posture, or alignment, while stretching is one of the most neglected aspects of flexibility training.
It is important to be aware of how crucial it can be to the overall benefits of our stretching.
Bad posture and incorrect technique can cause imbalances in the muscles that can lead to injury, while proper posture will insure that the targeted muscle group receives the best possible stretch.
