|
What
is Stretching?
I’m sure all of you know what is stretching and what it does? But
probably you just do not know how to do it properly or often enough to
gain the benefits.
Stretching
helps you develop and maintain a healthy level of flexibility. Stretching
is also referred to as flexibility training. Examples of stretches
include: tricep stretch, hamstring stretch, neck stretch and certain Yoga
poses and Pilates exercises.
The goal of stretching is to optimize joint mobility while maintaining
joint stability.
What
are the Benefits of Stretching?
Without regular stretching, your muscles will tighten and the range of
motion in your joints will decrease as you age. Tasks that used to be
simple, such as picking up a pen that you dropped on the floor or reaching
out to grab some files from a rear cabinet can now become extremely
difficult. A regular stretching program can help you to maintain your
range of motion and make daily living activities easier.
So what are some of the benefits you can expect from a regular stretching
program:
 | Ease
muscle soreness, tightness and stiffness
|
| Increased
range of movement in the joints
|
| Enhanced
muscular coordination
|
| Increased
circulation to various parts of the body resulting in increased energy
levels
|
| Delayed
onset of muscle fatigue
|
| Enhanced
performance in daily life, be it sports or other physical activity
|
| Improved
your posture
|
| Mental
relaxation ( although some people find it a physical torture when you
first get stated )
|
Stretching
is important for people of all ages! You’ll be able to increase
your range of motion so that you can move further or do an activity longer
without discomfort or injury.
What
Influences Your Level of Flexibility?
There are four main factors that affect your flexibility level and ability
to stretch:
1.
Age. Younger
people are naturally more flexible than older people. Why? Muscle
connective tissues have a natural tendency to shorten and lose elasticity
as you age, resulting in muscle tightness and stiffness.
2.
Gender.
Females
tend to be more flexible than males.
3.
Exercise
history. Active
people tend to be more flexible than inactive people.
4.
Temperature.
When
your muscles are warm (whether from exercising or from a warmer
environment), they will be more flexible than when they are cold. Why?
Increase in muscle temperature decrease muscular resistance, which boosts
your range of motion. EG. Warm shower.
How
Much Stretching Should You Do?
FITT principle (Frequency, Intensity, Time and Type).
| Frequency:
The more frequently you stretch, the more quickly you will gain
flexibility. It is recommended that you stretch all of the major
muscle groups daily—or at the very least, each time you exercise
(a minimum of 3-4 times per week).
|
| Intensity:
Each stretch should be done in a slow and controlled manner, without
bouncing or forcing, which can cause your muscles to tighten,
increasing your risk of injury. Stretch in a slow, steady motion to
the point of “mild discomfort.” If you are stretching to
the point of pain, you have stretched too far.
|
| Time:
the duration
Research has shown that Ideally, you should stretch for 10-15
minutes per day. Hold each stretch for about 20-30 seconds,
repeating one or two more times, depending on how you feel.
|
| Type:
There are several different types of stretching. They are SS, PNF, PS
AS & DS. We are going to concentrate on Static stretching today,
so what is Static stretching?
Static stretching is a low-force stretch where the muscle is
held at the greatest possible length for up to 30 seconds. This is
probably the most common type of stretch, mainly because it is both
effective and safe.
PNF is short for Proprioceptive Neuromuscular Facilitation.
This involves maximally contracting a muscle (usually with a partner
or trainer who is trained in this technique) and then immediately
doing a static stretch for the muscle. This type of stretching may be
performed without a partner, although it is usually more effective
with a partner's assistance. In all cases, it is important to note
that the stretched muscle should be rested (and relaxed) for at least
20 seconds before performing another PNF technique. There are two
types of PNF stretches, Contract-relax (an isometric
contraction of the muscle, followed by relaxing, then stretching to
the point of limitation) and Contract-relax-agonist-contract
(an isometric contraction of the muscle, followed by relaxing,
stretching to the point of limitation, then contracting the
agonist/opposing muscle, followed by a stretch to the point of
limitation).
Passive stretching increases the range of motion by using an
external force (like a partner, a wall or the floor). These stretches
can be very useful in the development of stretching but care must be
taken to ensure the stretch is not forced; it should remain within the
realms of comfort at all times.
Active stretching involves assuming a position (or stretch)
and then holding it there with no assistance other than using the
strength of your “helper” muscles. When you lie on your back with
one leg extended up in the air, for example, and continue to hold it
there without any assistance you are doing an active stretch. Active
stretching increases active flexibility and strengthens the “helper”
muscles too. Active stretches are usually quite difficult to hold and
maintain for more than 10 seconds and rarely need to be held any
longer than 15 seconds. These types of stretches are frequently used
in yoga.
Dynamic stretching involves controlled, gentle leg and arm
swings that take you to the limits of your range of motion. There are
no bounces or "jerky" movements. An example of dynamic
stretching would be slow, controlled leg swings, arm swings, or torso
twists. Dynamic stretching improves dynamic flexibility and is quite
useful as part of a warm-up for an active or aerobic workout (such as
a dance or martial-arts class). |
Things
to remember
Stretching can be highly beneficial if done properly. These are the things
to bear in mind when we get stated later.
| Stretching
a cold muscle increases the risk of pulls or tears. So start off
slowly and gradually increase your range of motion.
|
| Do
not lock your joints when you stretch. Keep joints like the elbows and
knees slightly bent to avoid unnecessary stress on the joints.
|
| Never
hold your breath while stretching. Try to breathe normally, in through
the nose and out through the mouth.
|
| Take
your time. Do not rush
|
| Do
not compare yourself with others. Everyone has different degrees of
flexibility. So if someone beside you can do a stretch better, don’t
despair, you will improve over time if you stretch regularly.
|
| Last
but not least, never stretch to the point of pain. If it hurts, stop.
If you don’t, it’s gonna hurt! |
|
