The Benefits of Stretching
Stretching comes naturally to all of us. Stretching is a simple and effective activity that helps to enhance athletic performance, decrease, the likelihood of injury and minimize muscle soreness.
Stretching, in its most basic form, is a natural and instinctive activity.
People often stretch instinctively after waking from sleep or after long periods
of inactivity.
The benefits of stretching are:
1. Improved Range of Movement
2. Increased Power
3. Reduced Post-Exercise Muscle Soreness
4. Improve Posture
5. Develop Body Awareness
6. Improve Coordination
7. Promote Circulation
8. Increase Energy
9. Improve Relaxation and Stress Relief
The Rules of Stretching
There is no such thing as a good or bad stretch. Is it the way the stretch is performed and by whom it is being performed that makes stretching either effective and safe, or ineffective and harmful.
1. Warm up prior to stretching
2. Stretch before and after exercise
3. Stretch only to the point of tension
4. Stretch all major muscle and their opposing muscle groups
5. Stretch gently and slowly
6. Breathe slowly and easily while stretching
Commonly asked questions:
"How long should you stretch for?" A bare minimum is 10 seconds and is only just enough time for the muscles to relax and start to lenghten. For benefit of our flexibility we should hold each stretch for 20-30 seconds.
"How often should you stretch?" The beginner should stretch each each muscle group 2-3 times, however advanced level should stretch each , muscle group 3-5 times.
"For how long should you stretch?" The beginner, about 5-10 minutes and fot the professional athlete anything up to two hours.
The best result are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercise.
