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STRETCHING
There appears to be a
constant debate over whether stretching is good or bad for you. Some analysts
believe that stretching helps avoid injury and protects the body from the impacts
of exercise, while others suggest that stretching actually leads to injury.
Both points of view are
correct to a certain extent. Stretching done properly will lead to an increase
in flexibility and improved range of movement. These two factors can help to
prevent injury. However, poor technique and stretching cold muscles will often
lead to injury.
Before stretching, a
thorough warm up must be carried out.
The main
purpose of stretching is to promote flexibility and thereby reduce the risk of
injury. The more stretching we do the better our flexibility. Note that
flexibility takes time to improve. Do not expect to see major improvements
overnight!
Contraindications
to stretching
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Pain
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Medication
for pain
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Injury
Principles
of stretching
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Should be a part of daily
routine for all athletes.
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Stretch before and after
each workout.
Warm
up before stretching at the start of the workout and
cool down before stretching at the end of the workout.
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Relax as you
stretch. Do not "bounce" into or out of a stretch.
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Wear comfortable clothing.
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Stretch to the edge of
discomfort but not beyond.
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Do not hold your breath
during the stretch.
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Isolate the muscle to
stretch.
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Move into the stretch
slowly and hold for 30 seconds. Feel the tension slowly decrease as the
stretch is held.
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Move out of the stretch
slowly.
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Perform at most, 4
repetitions of each stretch.
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Practice proper techniques.
There is no benefit in taking shortcuts.
Some common
stretches Calf
(Lower leg)
- Stand with one leg in front of the other, hands flat and at shoulder
height against a wall.
- Ease your back leg further away from the wall, keeping it straight and
press the heel firmly into the floor.
- Keep your hips facing the wall and the rear leg and spine in a straight
line.
- You will feel the stretch in the calf of the rear leg.
- Repeat with the other leg.
- To feel the stretch lower in the calf and the Achilles Tendon, bend the
back leg slightly.
Hamstrings (Back of thigh)
- Sit on the ground with both legs straight out in front of you.
- Bend the left leg and place the sole of the left foot alongside the knee
of the right leg.
- Allow the left leg to lie relaxed on the ground.
- Bend forward keeping the back straight.
- You will feel the stretch in the hamstring of the right leg.
- Repeat with the other leg.
Adductors (Inner thigh)
- Stand with feet approximately two shoulder widths apart.
- Bend the right leg and lower the body.
- Keep your back straight and use the arms to balance.
- You will feel the stretch in the left leg adductor
- Repeat with the left leg.
Quadriceps (thigh)
- Stand on one leg.
- Grasp the other leg from behind around the ankle.
- Pull the leg backwards, pushing your pelvis forward.
- Keep both knees together.
- Feel the stretch along the front of the thigh.
Hip and thigh
- Stand with feet approximately two shoulder widths apart.
- Turn the feet and face to the right.
- Bend the right leg so that the right thigh is parallel with the ground and
the right lower leg is vertical.
- Gradually lower the body.
- Keep your back straight and use the arms to balance.
- You will feel the stretch along the front of the left thigh and along the
hamstrings of the right leg.
- Repeat by turning and facing to the left.
Biceps
- Stand, feet slightly wider than shoulder-width apart, knees slightly bent.
- Hold your arms out to the side parallel with the ground and the palms of
the hand facing forward.
- Rotate the hands so the palms face to the rear.
- Stretch the arms back as far as possible.
- You should feel the stretch across your chest and in the biceps.
Upper back
- Stand, feet slightly wider than shoulder-width apart, knees slightly
bent.
- Interlock your fingers and push your hands as far away from your chest as
possible, allowing your upper back to relax.
- You should feel the stretch between your shoulder blades.
Shoulders
- Stand, feet slightly wider than shoulder-width apart, knees slightly
bent.
- Place your right arm, parallel with the ground across the front of your
chest.
- Bend the left arm up and use the left forearm to ease the right arm closer
to you chest.
- You will feel the stretch in the shoulder.
- Repeat with the other arm.
Side bends
- Stand, feet slightly wider than shoulder-width apart, knees slightly bent,
hands resting on the hips.
- Bend slowly to one side, come back to the vertical position and then bend
to the other side.
- Do not lean forwards or backwards.
Groin
- Sit with tall posture.
- Ease both of your feet up towards your body and place the soles of your
feet together, allowing your knees to come up and out to the side.
- Resting your hands on your lower legs or ankles and ease both knees
towards the ground.
- You will feel the stretch along the inside of your thighs and groin.
Iliotibial band (Hip to knee)
- Sitting tall with legs stretched out in front of you.
- Bend the right knee and place the right foot on the ground to the left
side of the left knee.
- Turn your shoulders so that you are facing to the right.
- Using your left arm against your right knee to help ease you further
round.
- Use your right arm on the floor for support.
- You will feel the stretch along the length of the spine and in the muscles
around the right hip.
Chest
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent.
- Hold you arms out to the side parallel with the ground and the palms of
the hand facing forward.
- Stretch the arms back as far as possible.
- You should feel the stretch across your chest.
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Brian Porter MHFST
Sports Therapist
Tel: 01772 679632
Mobile: 07759 829513
Email: brianporter@btinternet.com
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