GUIDE TO STRETCHING

By Holly Louise #thefitpharmacist

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s elasticity, resulting in a feeling of increased muscle control, flexibility, and range of motion. Stretching is an essential part of both your warm up and cool down process.

We recommend trying one of our Flex and Stretch classes as part of your active recovery. Refer to our group fitness timetable for class times.

There are two main forms of stretching – dynamic and static. Dynamic stretching should be implemented during your warm up phase, whilst static stretching should be implemented during your cool down phase.

TYPES OF STRETCHES:

  1. Dynamic stretching: involves performing “moving” stretches that are challenging but not to the point of discomfort, and are focused on increasing range of motion. For example, torso twists and leg/arm swings. It improves performance by increasing the suppleness of and blood flow to the muscles, raising body temperature, and enhancing free, coordinated movement. Therefore, it should be done before any type of exercise.
  2. Static stretching: stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position for 15-30 seconds. This form of stretching is best used after training, while the muscles are still warm and activated.

Not only can stretching the wrong muscles at the wrong times affect your training, but it may also cause muscle injury. Stretching a muscle while it is “cold” can cause injuries ranging from minor strains to actual tears. Most people believe that they should perform static stretches before lifting weights. Research shows however, that stretching the muscle before you train can cause a significant decrease in strength during your session.

STRETCHING ROUTINE:

Perform dynamic stretches after your warm up:

Arm swings Overhead/Down and back –

1.       Swing both arms continuously to an overhead position and then forward, down, and backwards.

2.       Perform 10 repetitions with each arm in each direction.

Side/Front Crossover

1.       Swing both arms out to your sides and then cross them in front of your chest.

2.       Perform 10 repetitions.
Torso twists 1.       Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot.

2.       Perform 10 repetitions on each side.
Leg swings Flexion/extension

1.       Put your weight on your left leg and your right hand on something for balance.

2.       Swing your right leg forward and backward.

3.       Repeat 10 repetitions on each leg

Cross-Body flexion/Abduction

1.       Leaning slightly forward with both hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion

2.       Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement

3.       Perform 10 to 12 repetitions on each leg
Body weight squats 1.       Stand with your feet slightly wider than shoulder width apart.

2.       Place your hands on your hips and lower yourself into a squat, while keeping your back straight.

3.       Go as low as you can before pushing up to an upright position.

4.       Perform 10-15 repetitions.

 

Perform static stretches of the following relevant body parts after the cool down, holding each stretch for 30 seconds:

Quadriceps 1.       Stand on one foot and grasp other foot with corresponding hand. Use your free hand to balance position or hold a fixed object.

2.       Pull foot up from below toward hips. Position feet side by side and stand upright. Hold. Continue with opposite side.
Hamstrings 1.       Stand with one leg stretched out in front of the other, bending the back knee, and leaning forward from the hips.

2.       Place your hands on the thigh of the bent leg to help balance, while leaning forward until you feel a stretch in your hamstrings.

3.       Tilt your pelvis forward to increase the stretch.

4.       Switch legs and repeat
Calves 1.       Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.

2.       Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor

3.       Keep your hips facing the wall and the rear leg and spine in a straight line

4.       You will feel the stretch in the calf of the rear leg

5.       Repeat with the other leg
Upper back 1.       Kneel on a floor mat on all fours. Gently stretch your arms out in front of you along the floor while allowing your head to drop towards the floor and your bottom to move towards your heels.

2.       Feel the stretch in your upper back between your shoulder blades.

3.       Gently walk your fingertips away from your body for a stronger stretch in the shoulders, while keeping your hips as close to your heels as possible.
Lower back 1.       Lie with your hands behind your head and your arms flat.

2.       Bend your hips and knees to 90° with your feet together.

3.       Roll your knees over to ground.
Abdominals 1.       Lie face down on the floor with your hands in front of you, elbows slightly bent to make a diamond shape

2.       Straighten your elbows so that your chest begins to lift off the floor

3.       Feel the stretch along the front of your abdomen.

Note: Be aware that having your hands close to your shoulders will produce a very strong abdominal stretch and a greater extension in your lower back, which may be uncomfortable for some people.
Chest 1.       Stand with your head up, chin in, hands clasped behind your back.

2.       Pull your shoulders down and back.

3.       Press your shoulder blades together and down.

4.       Pull your stomach in, to prevent arching of the lower back.
Shoulders 1.       Stand tall, feet slightly wider than shoulder-width apart and knees slightly bent.

2.       Place your right arm, parallel with the ground across the front of your chest.

3.       Bend the left arm up and use the left forearm to ease the right arm closer to your chest

4.       You will feel the stretch in the shoulder

5.       Repeat with the other arm
Triceps 1.       Place your left hand behind your head and reach as far down your back as possible.

2.       With your right hand grasp your left elbow and gently pull it behind the back of your head. You can perform this exercise sitting or standing.

3.       Repeat for the other arm.